affect brain health and cognitive impairment.
4. Beans
If you’re looking to lower your risk of developing memory loss, beans are the way to go because they provide important sources of protein, fiber, and complex carbohydrates. In fact, a study by Peking University in China found that elderly men who eat fewer legumes were more likely to have cognitive decline.
5. Wine
If you’re a fan of red wine, then you’re in luck! Enjoying one glass of red wine every now and then can help prevent brain aging due to its flavonoids, which have antioxidants and anti-inflammatories that promote brain health by reducing oxidative stress inside the cells of the brain. When drinking wine, remember to do so in moderation. Sugar-free, low-alcohol red wine is also a healthier option, if you can get past the taste.
6. Nuts
Nuts have double the benefits. They have lots of healthy omega-3 fatty acids, which as we mentioned earlier, will help you protect your brain health. However, they are also great at improving cardiovascular health as well. Better cardiovascular health means a lower chance of developing memory loss.
7. Prebiotics & Probiotics
You’ve probably heard of prebiotics and probiotics being used to promote gut health and immune health. But did you know that they also have positive impacts on your brain health?
Prebiotic foods include:
- Leeks
- Dandelion greens
- Mushrooms
- Asparagus
- Artichoke hearts
- Green bananas (very seldom)
Probiotic foods include:
- Fermented veggies
- Miso
- Sauerkraut
- Kimchi
- Tempeh
- Dill or sour pickles (that contain no sugar)
8. Olive Oil
There’s a direct link between bad cholesterol and Alzheimer’s disease. However, the good news is, that monounsaturated fats, the “good” fats in olive oil, increase your HDL levels (good cholesterol) and lower your LDL levels (bad cholesterol). Olive oil is also a healthier alternative to margarine or vegetable oil, which triggers inflammation.
RELATED: 5 Lifestyle Changes You Can Make to Improve Your Brain Health
9. Poultry
In order to prevent dementia and Alzheimer’s, it is wise to limit your consumption of red meat and pork and replace it with chicken and fish. Instead, aim for 1-2 servings of poultry per week.
10. Avocados
Avocados are full of healthy monounsaturated fats, just like olive oil. Eating monounsaturated fats (and omega-6 polyunsaturated fats) makes you less likely to develop Alzheimer’s disease and dementia.
What’s also great about avocados is that there is no shortage of ways to incorporate them into your meals. You can slice up some avocado and throw it in your salad, whip up some avocado toast or make some tasty guacamole.
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11. Tea
Unsweetened tea reduces your risk of developing mild cognitive impairment, dementia, or Alzheimer’s.
Green tea, in particular, is high in compounds called catechins (very strong antioxidants that are anti-inflammatory). According to researchers, these protective properties make