BRAIN-HEALTHY EATING PLAN

Are there dietary eating plans that are both heart- and brain-healthy?

Recent research strongly suggests that dietary changes -- in particular, the adoption of a Mediterranean-style eating plan -- can help prevent the onset or else slow the rate of cognitive decline. The Mediterranean diet consists of foods traditionally consumed by people living along the coast of the Mediterranean Sea.

Over the past decade, a number of studies have linked the Mediterranean diet with a reduced risk of cardiovascular disease, diabetes and hypertension. For example, an important Spanish study on the Mediterranean diet, published in the New England Journal of Medicine, found a 30 percent reduction in heart attacks, strokes and cardiovascular deaths in high-risk people who consumed the Mediterranean diet, compared with those eating a "low-fat diet." That's similar to the risk reduction seen with statin drugs.

Not surprisingly, foods that are good for your heart are also good for your brain. A study published in the Annals of Neurology reported that among 2,258 participants (average age 76), those who closely followed the Mediterranean diet had a 40 percent lower risk of Alzheimer's disease than those with the least adherence after four years. Partial observation of the Mediterranean diet proved to have benefits, too, reducing the risk by 15 percent.

The Mediterranean diet may also keep those who have mild cognitive impairment (MCI) from progressing to Alzheimer's disease. A recent study published in the Archives of Neurology reported that among people with MCI, the risk of developing Alzheimer's over a four-year period was 48 percent lower for those who adhered strictly to a Mediterranean diet. Those who adhered moderately to the diet had a 45 percent lower risk.

The Mediterranean diet is characterized by:

•  smaller portion sizes than a Western diet.

•  a focus on fresh rather than processed foods.

•  a high intake of plant-based foods, such as vegetables, fruits, legumes and whole grain.

•  moderate amounts of nuts, olive oil and fish, which are high in healthy monounsaturated and omega-3 fats.

•  moderate consumption of wine, typically with meals.

•  regular consumption of skinless poultry and low-fat dairy in smaller portions.

•  infrequent consumption of meat, which is high in saturated fats, and sweets.

(Source:  John Hopkins Health Alert, 23 June 2014)