What is a mind diet? This name automatically makes me think of a diet that helps with your memory. Even though this is true, even more importantly the mind diet helps lower the risk of Alzheimer’s disease. The mind diet actually is a combination of the Mediterranean and DASH diet. Which have been found to have many different health benefits
What is it?
MIND actually stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. A nutritional epidemiologist by the name of Martha Clare Morris It was developed this diet at Rush University Medical Center. Her main goal was to lower the risk of Alzheimer’s disease by eating a diet filled with brain healthy foods.
This diet puts emphasis eating natural, while limiting red meat and unhealthy fats. The DASH (Dietary Approaches to Stop Hypertension) focuses on lowering the risk of hypertension. This diet focuses on lowering the sodium intake and which assist in lowering blood pressure.
The MIND diet recommends eating 10 foods daily and avoiding five types of foods. The healthy-food group contains:
Vegetables
Green leafy vegetables in particular
Berries, especially blueberries
Nuts
Beans
Wine
Whole grains
Fish
Poultry
Olive oil
Unhealthy foods are:
Fried or fast food
Red meats
Cheeses
Butter and stick margarine
Pastries and sweets
Rules:
Get at least three servings of whole grains per day
Eat a salad each day
Eat one other vegetable every day
Drink a glass of wine each day
Snack almost every day on nuts
Eat beans every other day
Consume poultry and berries at least twice a week
Consume fish at least once a week
Unhealthy foods are allowed, but less than one serving per week, with the exception of butter
Less than 1 tablespoon a day of butter is allowed per day
What are the Benefits
The longer a person follows the MIND diet, there’s less of a chance of developing Alzheimer’s. Different studies have been conducted and shown that the MIND diet can have a positive impact on your brain. Not just your brain but your overall health. Studies have also shown than individuals lost weight while also lowering their cholesterol. Blood pressure was also lowered to a normal range. This diet is considered healthy in general, but with anything pertaining to health you must consult your primary physician first.
Risks
For the most part these are healthy eating patterns that are high in produce, low in saturated fat and good for good for overall human health.
Consult with a doctor before starting any new diet plan.
For the beginner guide check
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