Eating to reduce the risk of Alzheimer's disease – Harvard Health Blog

Do you want to reduce your risk for cognitive, Alzheimer's disease, and dementia? Researchers around the world have been studying a number of different factors that can reduce this risk and keep them healthy.

Former news: Mediterranean seafood is a great find

One of the points that several studies have linked to is the & # 39; Mediterranean-style diet & # 39; This diet includes

  • fish
  • olive oil
  • avocados
  • seeds
  • vegetables
  • nuts
  • beans
  • whole grains
  • medium red wine.

So, if you like me for all these foods, then you have all the information you need to eat healthy foods. On the other hand, if you are not crazy about everything on the list, you may prefer to eat the most important things. The researchers, in fact, have been trying to determine the most important parts of this diet for several years.

For example, one study published in 2015 that was updated in 2018 compared to healthy adults who followed a Mediterranean diet with extra olive oil or fruit versus a high fat diet. These Mediterranean diet groups were equally good, and both had better cognitive outcomes than the high fat diet group. Research done, however, has not been able to determine the ingredients of the Mediterranean diet that make it great for your mind – until now.

The new study

Researchers at the National Institutes of Health recently published a lifestyle assessment of more than 7,750 participants who followed for five to 10 years. Participants filled out questionnaires to determine their eating habits, and had cognitive tests, language, and phone-controlled precautions. They used this information to determine the most important dietary ingredients that reduce your risk for cognition. weakness, as well as key dietary points to reduce your risk of cognitive decline decline.

Cognitive impairment and cognitive decline

Let's take it a little further to meet these requirements. Let's say you want to know what your risk is 10 years from now.

  • Cognition it is a short way to say thought, memory, language, observation, visuospatial, and other mental powers.
  • Your cognitive risk weakness it is a risk that 10 years from now, your intellect will remain worse than their peers.
  • Your cognitive risk decline it is a risk that 10 years from now, your intellect will remain worse than now.

Fish helps you think – and strengthens your thinking

What did the researchers find? Fish was the single most important ingredient in reducing the risk of cognitive decline. Vegetables were the second best, and all other foods showed little, little effects. In addition, of all foods that were evaluated, only fish were associated with lower cognitive risk. Eating fish reduces the risk of both cognitive impairment and cognitive decline.


To reduce your risk of cognitive decline, eat Mediterranean-style foods & # 39; including fish several times a week. There are a number of fish to eat, including Atlanta trout, blackfish, snails, fish, cod, Crawfish, Crawfish, flounder, haddock, lobster, salmon, sardines, scallops, shrimp, skate, skate, sole, squid, tilapia, trout, and canned tuna. Just avoid fish that may have high levels of mercury, such as fish & # 39; fishfish & # 39; This fish should be eaten occasionally. The FDA has a good guide to help you find the best fish to eat.

Your mother was right

Did your mom ever tell you that fish was good for you? I did it. In fact, she would always say, "Fish helps you think." She knew it all together; it took the scientific community 50 years to catch up with it.