UPDATED: Mar 26, 2020
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A brain-healthy diet is one that reduces the risk of heart disease and diabetes, encourages good blood flow to the brain and is low in fat and cholesterol. Like the heart, the brain needs the right balance of nutrients. This means balancing protein and sugar to function well. A brain-healthy diet is most effective when combined with physical and mental activity and social interaction.
Manage Your Body Weight
For the overall good health of brain and body, it is important to maintain a healthy weight. Adults who are obese in middle age are twice as likely to develop dementia later in life. Adults who also have high cholesterol and high blood pressure are six times more likely to succumb to dementia.
Reduce Your Intake of Foods High in Fat and Cholesterol
Food high in saturated fat and cholesterol clog the arteries and can put you at greater risk for Alzheimer’s disease. High HDL, or your good cholesterol, may help protect brain cells. Try using olive oil instead of butter or baking or grilling food instead of frying it.
Increase Your Intake of Protective Foods
Current research suggests that certain foods may reduce the risk of heart disease and stroke and appear to protect brain cells.
- Fish like halibut, mackerel, salmon, trout, and tuna contain beneficial omega-3 fatty acids, which protect the brain cells.
- Berries are rich in antioxidants which protect your brain cells from oxidation and free radical damage. This means antioxidants may slow down brain aging and prevent disease while promoting the growth of healthy brain cells.
- Foods high in folic acid prevent brain degeneration and keep your overall nervous system healthy. Some examples are spinach, lentils, collards, asparagus, garbanzo beans and sunflower seeds.
- Some nuts such as almonds, pecans, and walnuts are a great source of vitamin E, which is an antioxidant.
- Raw, unprocessed olive oil, coconut oil, and hempseed oil also contain brain healthy fats, fibers and proteins.
- Some vitamins and minerals help your memory and reasoning powers while slowing down the signs of aging. Vitamins A, B, C, and E, as well as folic acid and magnesium, can have a positive impact on your brain.
The benefits of eating right are undeniable. This is especially true when it comes to saving money on your term life insurance policy. A healthy diet and healthy brain could help reduce your premiums. Let your term life insurance broker know if you are dieting or have a family history of dementia. They will assist you in choosing the best life insurance company for you and your lifestyle. Read Term Life Insurance: Exercise Your Brain for information about preventing dementia.