The MIND Diet Plan: Foods, Recipes, Health Benefits

Join the SelfHacked Community & get our welcome bonuses The MIND diet is designed to support brain health throughout a person’ life and prevent Alzheimer’s disease and dementia, but it is also good for the heart and general wellness. In a nutshell, this diet encourages increasing the intake of plant-based foods and decreasing saturated fats, sugar and red meat. Read more about the MIND diet foods, recipes, and health benefits. The MIND ( Mediterranean-DASH Intervention for Neurodegenerative Delay ) diet is based on the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, with modifications based on the scientific evidence about the effects of nutrition on brain function [ R , R ]. This diet was founded on the results of a study funded by the National Institute on Aging. The goal was to uncover and emphasize brain-healthy foods that lower the risk of Alzheimer’s disease [ R , R ]. To better understand how the MIND diet works, we need to take a closer look at the diets it was derived from. The Mediterranean diet was designed to support heart health but also protects against chronic diseases such as diabetes and cancer. The DASH diet was developed to lower high blood pressure. Both diets also improve cognition and lower the risk of neurodegenerative diseases [ R , R , R , R ]. The MIND diet emphasizes whole plant-based foods and limits red meat, sugar, and foods high in saturated fats. It differs from the Mediterranean and DASH diets by specifying serving amounts of specific food groups that reduce inflammation and decrease the risk of dementia and Alzheimer’s disease . These include green leafy vegetables, nuts, berries, and fish [ R , R , R , R , R, R , R ] In observational studies ranging from […]

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