According to a lengthy study just published in the Archives of Neurology, researchers found those who regularly eat the foods that make up a Mediterranean style diet were 38 percent less likely to develop Alzheimer's disease.
The Columbia University research team studied the diet of more than 2,000 dementia-free adults over 65 for a four year period. They found that those who regularly ate a Mediterranean type diet, using foods like olive-oil based salad dressing, fish, dark leafy green vegetables, fruits, tomatoes, poultry and nuts were much less likely to develop the disease.
The study also found that eating less high fat dairy products and red meat reduced the risk of Alzheimer's disease as well.
According to the lead researcher, Dr. Nikolaos Scarmeas, "Our findings provide support for further exploration of dietary behavior for the prevention of this important public health problem.
A Mediterranean diet is rich in omega-3 and omega-6 fatty acids, vitamin E and folate and low in saturated fats. Saturated fats could increase dementia risk by encouraging blood clot formation. Folate is found in nuts and vegetables and reduces homocysteine, which has been linked to Alzheimer's, and vitamin E is a powerful antioxidant.
The author of the study, Yian Gu, explained that because there are no cures for Alzheimer's disease, prevention is essential. According to Gu, "Diet is probably the easiest way to modify disease risk. If we follow this diet, that means the risk of getting Alzheimer's disease will be lowered."
Here's how to start eating the Mediterranean way:
•Use olive oil as your main source of fat, rather than animal, dairy or synthetic fats. Olive oil is a monounsaturated fat which can actually help reduce your LDL (bad) cholesterol levels. The best olive oils are "extra-virgin" and "virgin" because they are the least processed and provide more antioxidant effects.
•Eat lots of fruits and vegetables. They are rich in antioxidants and other beneficial compounds. Try for 6-9 servings a day. Even a simple fruit salad with several fruits can provide healthy benefits. Use apples, bananas and baby carrots for snacks instead of cheese and crackers. Tree nuts, such as almonds, brazil nuts, hazelnuts, pecans and walnuts are another good snack choice, as they are low in saturated fats.
•Eat fish often. Fresh fish is best, but canned fish such as water-packed herring, mackerel, salmon, sardines and tuna can provide plenty of healthy omega-3 fatty acids. Avoid unhealthy high-fat meats such as bacon or sausage. Substitute fish and poultry for red meat to cut saturated fat consumption.
•Eat more whole grains, such as rice, whole grain pasta and whole grain bread. Try eating bread the Mediterranean way - without butter or margarine. A splash of extra-virgin olive oil is a healthy substitute for butter.Unlike some other diets, you won't feel deprived by the Mediterranean diet. M ost people who try it enjoy the delicious meals and snacks and forget it's actually a healthier way to eat.
Article Source: http://EzineArticles.com/4998493
No comments:
Post a Comment