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.