Even if dementia runs in the family, what you eat could impact your chances of staving off the brain condition. Alzheimer’s Research UK has shared some ways to help reduce a possible risk.
« We’re helping to educate and empower the public about the steps they can take to look after their brains and reduce their risk of developing dementia, » the charity stated.
Brain cells require a constant supply of oxygenated blood delivering nutrients in order to work effectively.
This is why good blood vessel health is paramount – and disruption to this can lead to problems.
Alzheimer’s Research UK said: « Research has now shown a clear link between problems like high blood pressure, a stroke or damaged blood vessels, and a higher risk of developing dementia. So, things that lower the risk of heart and blood vessel diseases have an added benefit of helping to keep our brains fighting fit too. »
Research suggests following a Mediterranean diet « could reduce dementia risk », which includes tasty meat, such as mackerel. In fact, oily fish is considered to be part of a healthy diet that could help minimise the risk of damaged brain cells.
Oily fish
Senior BHF (British Heart Foundation) dietitian Tracy Parker explained: « Oily fish are high in omega-3 polyunsaturated fats, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
« These are essential fats, meaning your body cannot make them on its own – you need to get them from your diet. »
When presented with the choice, it’s recommended to opt for fresh or frozen fish; if in a tin, choose the fish stored in spring water rather than salty brine.
People should aim to eat one portion of oily fish per week (as part of a balanced diet).
Recipe ideas
- Tinned salmon or mackerel (stored in spring water) mixed into a risotto
- Fish pies
- Fish cakes (potatoes and tinned oily fish mixed together)
- Flaked trout in scrambled eggs
Fish alternatives
Parker said: « Plant sources contain a type of omega-3 called ALA (alpha-linolenic acid)… your body can convert a small amount of ALA into the more active forms DHA and EPA. » You can get this by eating flaxseeds, walnuts, soya beans, tofu, and dark green vegetables.
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