The MIND Diet

THE MIND DIET

The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines the Mediterranean diet and the DASH diet to create a diet that may improve brain health and reduce the risk of Alzheimer’s disease and other mental declines (known as neurodegenerative conditions). Both diets have been associated with better heart and brain function.

THE MEDITERRANEAN DIET

The Mediterranean diet is based on the traditional eating patterns of the Mediterranean region (Spain, Italy, Greece, Turkey), which emphasizes plant-based foods, healthy fats, and moderate amounts of poultry, fish and dairy. The diet tends to reduce inflammation and therefore may reduce chronic diseases, including heart disease and stroke.

THE DASH DIET

The DASH Diet stands for Dietary Approaches to Stop Hypertension (high blood pressure). It emphasizes fruits, vegetables and whole grains, while limiting salt, sugar and saturated fat. It tends to lower blood pressure and therefore may reduce the risk of heart disease and stroke.

GUIDELINES FOR THE MIND DIET

–Increased consumption of plant-based foods, such as leafy greens, a variety of vegetables, whole grains, nuts, beans and berries.

–Moderate consumption of lean protein, such as poultry and fish.

–Deceased consumption of processed foods, added sugars, fried foods, red meat and saturated fat.

POTENTIAL BENEFITS OF THE MIND DIET

–Improved memory and slowing of cognitive decline.

–Reduced risk of Alzheimer’s disease and other dementias.

–Improved mood and overall mental health.

–Improved sleep quality.