If you want to reduce the risk of Alzheimer’s, be heart smart. Alzheimer’s and heart disease are interrelated. Seek to lower high blood pressure, LDL cholesterol and triglycerides. In many studies participants who ate fish at least once a week had a significantly lower incidence of Alzheimer’s in comparison to those who never ate fish.
What’s so good about fish? Fish contains an Omega 3 fatty acid known as DHA, an important part of fat molecules in brain cells. Fatty fish like herring, salmon, sardines and tuna are loaded with it. Omega 3’s can also be found in vegetable oils like flaxseed and in nuts like almonds and peanut butter. Nuts are caloric though. Stick to a portion --about 15 almonds, otherwise you will lose count and possibly overdo it.
Diets with the highest unhealthy fat and calories have the highest correlation with Alzheimer’s. Researchers feel that unhealthy fats promote the buildup of LDL cholesterol which is responsible for constricting arteries. Theory has it that these same fats are responsible for the buildup of protein deposits in the brain - a classic sign of Alzheimer’s. Although red wine is heart smart, other forms of alcohol pose a risk factor of Alzheimer’s. Interestingly enough white processed carbohydrates and sugars seem to be implicated as well. One of the suspected causes of Alzheimer’s is inflammation and sugar is an inflammatory agent. So stick with complex carbohydrates like whole wheat breads, brown rice, sweet potatoes, etc. White foods are out!
Start eating right - immediately. Drink plenty of water for adequate hydration and eat fiber rich foods like apples and multi-grain cereals to rid the body of toxins. Don’t wait until you hit your seventies to start thinking about how diet can avert Alzheimer’s. Plant the seeds of good health now to reap the benefits as you age. Eating right turns back the clock. Remember you are what you eat - head and heart.
Turn On Your Inner Light:
Fitness For Body, Mind and Soul
by Debbie Mandel