‘Save the Brains’: Good Advice to Avoid Alzheimer’s Disease

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‘Save the Brains’: Good Advice to Avoid Alzheimer’s Disease


How to Eat to Protect Your Brain

If you want to eat to protect your brain, here are three high-impact shifts supported by the research:

  • Go Mediterranean: Anchor meals around vegetables, beans, whole grains, nuts, olive oil, and fish. 
  • Limit red and processed meats. 
  • Prioritize Omega-3s: Twice a week, choose fatty fish like salmon or sardines. 
  • Plant-based? Add flax, chia, walnuts, or an algae-based supplement.

Choose unsaturated over saturated: 
  • Swap butter and processed snacks for olive oil, avocado, and nuts. 

These shifts promote the unsaturated lipid profiles tied to sharper memory and lower Alzheimer’s risk.

Add These Foods to Your Plate:

  • Nutrient-Dense Vegetables and Legumes Spinach, kale, arugula
  • Broccoli, Brussels sprouts, zucchini
  • Lentils, chickpeas, black beans
  • Healthy Whole Grains Quinoa, farro, brown rice
  • Oats and barley

Brain-Boosting Fats:

  • Extra-virgin olive oil
  • Avocados
  • Walnuts, almonds, pistachios
  • Chia, flax, and pumpkin seeds
  • Omega-3 Superstars:
  • Salmon, sardines, mackerel
Plant-based omega-3: 
  • walnuts, flax, chia, algae oil

Longevity-Supporting Extras:

  • Blueberries, blackberries, strawberries
  • Oranges, kiwi, and apples
  • Turmeric, rosemary, garlic, and parsley
  • Fermented foods like kimchi, sauerkraut, miso, and yogurt

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