3. Eat a heart-healthy diet

In a recent scientific statement from the American Heart Association, the importance of maintaining a heart-healthy diet to reduce the risk of dementia has been highlighted. The DASH (Dietary Approaches to Stop Hypertension) diet has been ranked at the top of the list for its effectiveness in keeping cholesterol in check and promoting normal insulin activity.

The DASH diet emphasizes the consumption of vegetables, fruits, whole grains, legumes, low-fat dairy, nuts, and seeds while limiting red meat, sodium, and sweets. Another diet that ranks high on the list is the Mediterranean diet, which focuses on vegetables, fruits, whole grains, legumes, fatty fish, extra-virgin olive oil, and nuts and seeds.

Research has shown that adhering to a Mediterranean-style diet can lower the risk of developing dementia. A study conducted by German researchers found that the Mediterranean diet was associated with larger brain volume and less beta-amyloid, a protein linked to Alzheimer’s disease.

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet combines elements of both the Mediterranean and DASH diets and includes neuroprotective foods such as nuts, berries, green leafy vegetables, fish, and olive oil. Studies have shown that following the MIND diet can provide cognitive advantages and reduce the risk of Alzheimer’s disease.

Managing weight is also crucial in reducing the risk of dementia, as obesity is a well-established risk factor for the condition. Excess body weight, especially around the belly, can lead to insulin resistance, which is linked to an increased risk of developing dementia. Losing weight and maintaining a healthy lifestyle can help prevent or even reverse insulin resistance.

Additionally, engaging in activities that stimulate the brain, such as learning new things, can help maintain cognitive function and reduce the risk of dementia. Studies have shown that cognitive training can have long-lasting benefits on brain health and can improve daily activities and thinking skills in older adults.

Overall, adopting a heart-healthy diet, managing weight, and staying mentally active are important steps in reducing the risk of dementia and maintaining brain health as we age.