Cutting back on one food group could lower your dementia risk

Cutting down on a certain food groupcould potentially lower your risk of cancer, heart disease and type 2 diabetes, according to health experts.

A study published in the Neurology Journal, which involved 133,771 participants, discovered that regular and long-term consumption of processed red meat was linked not only to an increased risk of dementia but also to poorer cognitive function. Processed red meats include foods such as bacon, sausages, hot dogs, salami, corned beef, and beef jerky.

Therefore, swapping out red meat from your diet could help reduce your risk of developing dementia in later life, whilst also improving your cognitive function. A range of protein sources and whole foods can be introduced into your diet as alternatives to red meat.

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To further decrease the risk of dementia, a recent study by scientists at the American Society for Nutritio has highlighted the benefits of the Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) diet and the DASH diet. These diets emphasise foods like leafy greens, vegetables, nuts, and healthy fats.

The principles of the DASH diet, which promotes foods that help lower blood pressure, are combined with those of the Mediterranean diet.

Regardless of age, the MIND diet has been shown to be equally beneficial in supporting cognitive function throughout a person's life. According to Professor Song-Yi Park of the University of Hawaii at Manoa, "Our study findings confirm that healthy dietary patterns in mid to late life and their improvement over time may prevent Alzheimer's and related dementias."

Professor Park adds: "This suggests that it is never too late to adopt a healthy diet to prevent dementia."

Notably, a further examination of the data revealed that individuals who consistently adhered to or improved their adherence to the MIND diet over a 10-year period had a 25% lower risk of developing dementia compared to those with poorer adherence.

This finding held true across various age groups and ethnicities, even among those who did not initially follow the diet closely.

The MIND diet

The MIND diet is a fusion of the Mediterranean diet and DASH, incorporating food groups from both diets.

Mediterranean diet

There's no rigid meal plan for the Mediterranean diet. However, generally, individuals are expected to consume some of the following regularly:

• Raw vegetables
• Legumes
• No more than 100ml of fruit juice aday
• Nuts
• Fruit
• Fish (preferably oily fish such as sardines)
• Less than 100g of red or processed meat each day
• Olive oil

The Dash diet

DASH is a dietary plan focused on consuming foods that aid in reducing blood pressure, thus offering benefits for heart health. It includes eating:

• Vegetables
• Fruits
• Whole grains
• Fat-free or low-fat dairy products
• Fish
• Poultry
• Beans
• Nuts
• Vegetable oils

Meanwhile, followers of this diet are advised to reduce consumption of foods high in saturated fats such as fatty meats, full-fat dairy products, fizzy drinks, sweets, and tropical oils such as coconut and palm oils.