According to WebMD, NIH Health and Harvard Medical School research reports, DASH Diet And Mediterranean Diet has been found to be helpful for preventing and slowing down mental and cognitive decline in older adults.
U.S. News and World Report evaluated and ranked the 20 popular diets from a panel of health experts including nutritionists, dietitians, cardiologists and diabetelogists, Dash Diet and Mediterranean Diet was ranked #1, and #2 best overall diet.
Known as the Dietary Approaches to Stop Hypertension (DASH) diet, The DASH eating plan has been proven to lower blood pressure, and high blood pressure is a known risk factor for Alzheimer’s disease and dementia, says Ron Munger, PhD, a professor of nutrition at Utah State who also worked on the study.
In a new study, the greater a person’s adherence to the DASH diet, the slower the rate of mental decline, reports Heidi Wengreen, PhD, RD, assistant professor of nutrition at Utah State University in Logan, and colleagues.
“Over the years, researchers have tried to slow cognitive decline using single nutrients and supplements, with mixed results. That’s because the total diet is greater than the sum of its parts.”
“Following the DASH diet helps you to preserve a little bit of cognitive function that otherwise would have been lost. The cognitive decline is cumulative, so ultimately there can be a big difference.”
However, Dr. Munger said that barely one quarter of Americans follow just part of the DASH diet — eating four to five servings of fruits a day, despite recent campaigns to increase consumption of fruits and vegetables.
The “Mediterranean Diet” has been regularly described as the “gold standard for healthy eating.” This eating pattern is based on healthy foods and drinks that have traditionally been consumed by people living in the countries bordering the Mediterranean Sea.
The Mediterranean Diet is native to countries in Southern Europe, most notably Greece, Crete, and Italy, and is rich in fruits, vegetables, wine, whole grains, beans, nuts, fish, and olive oil, but low in saturated fats, like eggs, meat, and dairy.
Consuming a traditional Mediterranean Diet may also help individuals maintain better brain health as they age; says a new study. For the research, published in The American Journal of Clinical Nutrition, scientists examined the eating habits and cognitive function of 4,000 Midwesterners, 65 and older, and rated their adherence to a traditional Greek diet. researchers found Americans living in the Midwest consuming a traditional Mediterranean Diet may have brains that age slower, compared to people with other dietary habits.
Study participants’ mental decline was evaluated every three years. Scientists tested individuals’ math skills and word memory. Results showed people most closely adhering to the traditional Mediterranean Diet had slower cognitive over time, even after accounting for education level.
The researchers speculate staples of the Mediterranean Diet, like fruits and vegetables – which are high in antioxidants – may help reduce oxidative stress and inflammation in the brain; a risk factor for Alzheimer’s disease.
