2023-12-13 23:00:00
In 2018, the‘Alzheimer’s Association estimated that the number of older people living in high-income countries affected by the disease would increase by 56% by 2050. We already know that, unlike our Western diets, diets rich in fruits and vegetables, such as the Mediterranean diet or other traditional diets practiced in China or Japan lower the risk of developing Alzheimer’s disease. A new compilation of studies provides additional elements by precisely detailing which foods and diets most effectively reduce the risk of developing Alzheimer’s disease.
Mediterranean, DASH and MIND diets: the big “anti-Alzheimer’s” winners
Research over the past three decades has established strong evidence that foods that play an important role in the risk of Alzheimer’s disease are meat (especially red and processed meat) and ultra-processed foodss. It is therefore not surprising to find that three diets rich in fruits and vegetables, nuts and whole grains, and low in meat are the most likely to prevent this disease.
Researchers arrive at the following figures: compared to the Western diet, the Mediterranean and MIND diets appear to reduce the risk of Alzheimer’s disease by 54 and 53%, respectively. The DASH diet is associated with a 39% reduced risk.
So, even if it aims to specifically improve the health of your neurons, the MIND diet might have, in this area, an effectiveness similar to a classic Mediterranean diet. If you don’t like to complicate your life too much, this is what you can mainly take away from this study!
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Mediterranean, Dash or Mind: which diet to choose?
DASH, MIND: diets good for the heart and brain
The DASH diet, aimed at controlling blood pressure, involves limiting the consumption of saturated fats and cholesterol. It gives pride of place to plants, low-fat dairy products and whole grain cereal products.
The MIND diet was specifically designed – as its name suggests – to keep the brain healthy through foods rich in certain vitamins, carotenoids and flavonoids believed to protect the brain by reducing oxidative stress and inflammation.
Finally, among the best foods that reduce the risk of Alzheimer’s diseasethe researchers mention: the fish, fruits and vegetablesespecially those with bright colors, cruciferous and the leafy green vegetableslegumes, olive oil, soy products, spices and whole grains.
From foods causing the most risks These include meat (especially red meat used for hamburgers and barbecues, as well as processed meat such as hot dog sausage) and ultra-processed foods, high in sugar and refined grains.
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