Grabbing packaged, processed foods when you’re on the go is easy because it’s fast. But health experts say it’s not that hard to choose fresh, natural foods instead. They provide a much better boost to your brain function—not to mention the rest of your body.
Dr. Philip Lee, a Mercy Clinic neurologist, says two medically developed diets offer important guidelines for brain health. The Mediterranean diet focuses on plant-based foods like fruits, vegetables, whole grains, seeds, nuts and beans, with olive oil as the main source of fat. And the MIND diet, a combination of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, emphasizes foods like leafy greens, berries, low- and nonfat dairy, fish and poultry.
According to Lee, both methods of eating may help stave off dementia and Alzheimer’s disease, although it’s not yet known exactly how they do it. One theory is that they include foods with plant phytochemicals that lower the risk of neurological disease and exclude things like red meat and fats that can cause blood vessel inflammation. Both diets support healthy heart and vascular function, which is critical to brain health.
Sherri Hoyt, a clinical dietitian at Missouri Baptist Medical Center, says cooking with these diets is easy and enjoyable. “Make olive oil your main cooking oil,” she advises. “Drizzle it over roasted vegetables like peppers, squash and zucchini. Scramble your eggs with it, and use it on toast instead of margarine or butter. It’s delicious.”
Fish such as tuna and salmon also are high in omega-3 fatty acids, which support brain health. “Coffee or one glass of wine a day can have benefits, and so can spices such as turmeric and cinnamon,” Hoyt says. “Add turmeric when you’re cooking rice or egg-white omelets, and try cinnamon in vinaigrette salad dressings.”
She also recommends using nuts and berries as often as possible. “Sprinkle nuts on yogurt or oatmeal for breakfast, or use them in homemade trail mix with dried fruit. Swap out salad croutons for walnuts, and trade in your pretzels for pistachios,” she says. Hoyt suggests using fresh or unsweetened frozen berries with granola for a quick dessert crisp, or as a topping for whole wheat pancakes and waffles. Blueberries, raspberries and blackberries are especially beneficial.
So what are the main foods to steer clear of for the sake of brain health? Lee advises against those that contain saturated and trans fats, including butter, margarine, cheese, red meat, fried foods, pastries and other sugary sweets.
the mediterranean diet
fruits, vegetables, whole grains, seeds, nuts and beans, olive oil
DASH (Dietary Approaches to Stop Hypertension)
leafy greens, berries, low- and nonfat dairy, fish, poultry
foods to avoid
those with saturated and trans fats, butter/margarine, cheese, red meat, fried foods, pastries, sugary sweets
