A new diet known by the acronym MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) could significantly lower a person’s risk of developing Alzheimer’s disease (AD) — even if the diet is not meticulously followed, according to a paper published in the journal Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.
…The MIND diet is also easier to follow than, say, the Mediterranean diet, which calls for daily consumption of fish and three to four daily servings of each of fruits and vegetables, Morris said. The MIND diet has 15 dietary components, including 10 “brain-healthy food groups” — green leafy vegetables, other vegetables, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine — and (because it was tracking what people actually eat, rather than what they should) five unhealthy groups that comprise red meats, butter and stick margarine, cheese, pastries and sweets, and fried or fast food. The MIND diet includes at least three servings of whole grains, a salad and one other vegetable every day — along with a glass of wine. It also involves snacking most days on nuts and eating beans every other day or so, poultry and berries at least twice a week and fish at least once a week. Dieters must limit eating the designated unhealthy foods, especially butter (less than 1 tablespoon a day), cheese, and fried or fast food (less than a serving a week for any of the three), to have a real shot at avoiding the devastating effects of Alzheimer’s, according to the study.