MIND diet, short for Mediterranean-DASH Diet Intervention for Neurodegenerative Delay, was created by Martha Clare Morris and her colleagues at Rush University Medical Center, U.S.A..
This is a miracle diet, it is said to be the easiest diet to follow in 2016 and the second-best diet for healthy eating for 2016, it also tied one of the best diets for diabetes and healthy heart.
The MIND diet is a combination of the Mediterranean(S1) and DASH (Dietary Approaches to Stop Hypertension) (S2) diets, both of which have been shown to be very beneficial to the overall wellness:
- They lower blood pressure and LDL(bad) cholesterol level
- They aid in weight loss
- They prevent and manage diabetes
- They support heart health by preventing heart disease and strokes
- They reduce kidney stone formation conditions
- They lower the risk of several types of cancer
- They keep your skin clean and beautiful
- They help deal with asthma and many types of allergies
- They keep the healthy bone mass in elderly people
- They are both good for your brain health.
In a research, people who followed the MIND diet rigorously showed up to a 53% lower risk of Alzheimer’s disease.
The Guides For This Diet
It’s simple to follow this diet, and it consists of some foods that are good for brain health and some unhealthy food groups.
Healthy food groups to include:
- Eat a green leafy vegetable and one other vegetable every day
- Snack most days on nuts
- Eat beans every other day
- Eat poultry at least twice a week
- Eat fish at least once a week
- Enjoy a glass of wine a day
- Eat berries at least twice a week
Nuts provide appetite-satisfying flavor and crunch to your healthy diet, and they also contribute to brain health by reducing brain inflammation. Walnuts, almonds, pistachios and macadamias are all good choices.
Eating berries benefits the brain. Many studies have shown that eating blueberries, blackberries, strawberries and other berry fruits has beneficial effects on the brain and may help prevent age-related memory loss as well as other changes.
Eating fish in a healthy way, baked or broiled fish, but not fried fish, is associated with an increase in brain volume, according to a research.
The researchers also found that weekly consumption of baked or broiled fish — but not fried fish — was associated with larger gray matter volumes in areas of the brain responsible for memory and cognition, including areas where amyloid plaques, a sign of Alzheimer’s disease, first appear.
Unhealthy food groups to avoid:
- Red meat
- Butter and stick margarin
- Pastries and sweets
- Fried or fast food
Fried and fast foods, they are taste good while they harm the heart, increase the risk of diabetes and cancer, also cause inflammation and result in many other diseases. Avoid them!
Strictly following the guides for these unhealthy food groups: Control butter to less than 1 tablespoon a day, and less than one serving a week of sweets and pastries, whole fat cheese, and fried or fast food.