Introducing the MIND Diet

The MIND diet, as the name implies, is designed to promote a healthy mind and lower the risk of Alzheimer’s disease. It is a mash-up of the Mediterranean diet and the DASH diet — two diets that have been found to have several health benefits.

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The Mediterranean diet focuses on eating foods that are as natural as possible, while limiting unhealthy fats and red meat. The DASH (Dietary Approaches to Stop Hypertension) diet, as its name suggests, is aimed at helping to ease hypertension. It focuses on helping people to eat foods that can lower their sodium intake and blood pressure.

The MIND diet recommends eating 10 foods daily and avoiding five types of foods. The healthy-food group contains:

Vegetables; Green leafy vegetables in particular; Berries, especially blueberries; Nuts; Beans; Wine; Whole grains; Fish; Poultry; Olive oil

The five unhealthy foods are:

Fried or fast food; Red meats; Cheeses; Butter and stick margarine; Pastries and sweets

The rules of the diet are:
Get at least three servings of whole grains per day
Eat a salad each day
Eat one other vegetable every day
Drink a glass of wine each day
Snack almost every day on nuts
Eat beans every other day
Consume poultry and berries at least twice a week
Consume fish at least once a week
Unhealthy foods are allowed, but less than one serving per week, with the exception of butter
Less than 1 tablespoon a day of butter is allowed per day

LiveScience

Disease Risk Lowered with a Handful of Nuts

New research suggests that consuming a handful of nuts a day can greatly benefit your health. The study found that eating 20 grams of nuts daily lowers the risk of developing various conditions.

Heart disease risk was found to be reduced by 30 percent, cancer risk lowered by 15 percent, and premature death risk was lowered by 22 percent.

Consuming 20 g of nuts a day was also associated with a risk of death from respiratory disease cut by half and a 40 percent reduction in the risk of diabetes.

The study looked at the consumption of all types of nuts. Aune added, “Nuts and peanuts are high in fiber, magnesium, and polyunsaturated fats – nutrients that are beneficial for cutting cardiovascular disease risk and which can reduce cholesterol levels. Some nuts, particularly walnuts and pecan nuts, are also high in antioxidants, which can fight oxidative stress and possibly reduce cancer risk. Even though nuts are quite high in fat, they are also high in fiber and protein, and there is some evidence that suggests nuts might actually reduce your risk of obesity over time.”

BelMarra Health