MIND DIET CUTS ALZHEIMER'S RISK IN HALF, NEW STUDY FINDS

East County News Service

March 30, 2015 (San Diego’s East County)--What if you could cut your risk of Alzheimer’s disease in half – just by eating certain foods?   That’s exactly what a new study concludes, done by researchers at Rush University Medical Center in Chicago.

Following what’s called the “Mind Diet” even moderately well reduced the onset of Alzheimer’s by 53% -- even in people with other risk factors such as genetics and smoking. 

The study was published in the journal of Alzheimer’s & Dementia. It looked at over 900 people ages 58 to 98, examining surveys on what they ate and following up with neurological tests.

The MIND diet recommends 10 "brain healthy food groups" you should eat – as well as five "unhealthy food groups" to avoid.

Here are the 10 foods to eat:

1. Green, leafy vegetables such as kale and spinach high in Vitamin A—and six servings a week is ideal to keep your brain at peak performances
2. Other vegetables packed with nutrients should be consumed daily.
3. Nuts are important to help lower cholesterol
4. Berries, especially blueberries, boost brain function if eaten twice a week or more
5. Beans, high in fiber and protein without fat, should be eaten three times a week
6. Whole grains are important to eat three times every day
7. Eating fish just once a week can help keep your mind sharp
8. Poultry should be eaten twice a week
9. Olive oil protects against cognitive decline
10. A glass of red wine daily also helps prevent Alzheimer’s. Cheers! Now for the 5 foods to avoid:

1.  Red meat should be restricted to no more than four servings a week.
2. Butter and margarine should be limited to a tablespoon a day; use olive oil instead.
3. Cheese consumption should be limited to just once a week-so think twice before ordering up pizza
4. Pastries and sweets are bad for your brain – and your waistline.
5. Fried foods also fry your brain effectively, so limit these to once a week, if at all.

The MIND diet works best the longer you follow it – so the earlier in life you get started, the better your chances of avoiding Alzheimer’s and dementia as you age.