According to a recent study published in the journal Neurology, middle-aged women who consume heart-healthy diets may be less prone to have cognitive deterioration later in life.
The DASH diet had a 17% decreased chance of women suffering cognitive deterioration in later life, according to the study, which tracked more than 5,000 women for more than 30 years.
The DASH diet is a heart-healthy eating plan that emphasizes whole grains, fruits, and vegetables as well as low-fat dairy products. Additionally, it has low levels of sodium, cholesterol, saturated fat, and sugar-sweetened foods and beverages.
The DASH diet, according to the researchers, may safeguard cognitive function by lowering inflammation and enhancing blood flow to the brain. They added that minerals like potassium, calcium, and magnesium—which are crucial for maintaining brain health—are abundant in the DASH diet.
According to senior scientist Yixiao Song, PhD, of New York University’s Grossman School of Medicine, “our study suggests that eating a heart-healthy diet in midlife may be a way to reduce the risk of cognitive decline later in life.” “This is especially important for women, who are more likely to develop Alzheimer’s disease than men.”
It is never too late to start eating a heart-healthy diet, the researchers continued. They advise everyone, whatever of age, to transition to a diet full of produce, whole grains, and low-fat dairy products.
Ways to adhere to the DASH diet
The DASH diet is adaptable and simple to follow. Here are a few advices:
- Consume a lot of fruits and veggies. At least 5 servings of fruits and vegetables should be consumed each day.
- Opt for whole grains rather than refined ones. Fiber from whole grains has the potential to decrease blood pressure and cholesterol levels.
- eat dairy products with reduced fat. Dairy products with low fat are a wonderful source of calcium and vitamin D, both of which are vital for strong bones.
- Avoid cholesterol and saturated fat. The risk of heart disease can grow as a result of saturated fat and cholesterol raising cholesterol levels.
- Limit your sodium intake. Blood pressure can be increased by excess salt.
- Consume these meals and drinks in moderation. Foods and beverages with added sugar have a high caloric content and few nutritional benefits.
Here is an illustration of a DASH diet menu:
Breakfast:
- Nuts, berries, and oatmeal
- Fruit-and-granola yogurt
- Whole-wheat bread with eggs and avocado
Lunch:
- salad with grilled fish or chicken
- Sandwich and soup on whole-wheat bread
- Dinner leftovers
Dinner:
- Salmon grilled over a bed of roasted veggies
- Brown rice and a stir-fry with chicken
- With whole-wheat bread and lentil soup
Snacks:
- Veggies and fruits
- seeds and nuts
Yogurt
Speak to your doctor or a registered dietitian if you have any queries or worries about adhering to the DASH diet.
