Preventing Cognitive Decline with the Mediterranean Diet

The following information is based on an article from the Cleveland Clinic

When considering to prevent cognitive decline, one of the best diets is the
Mediterranean Diet.
The Mediterranean Diet emphasizes plant-based foods and healthy fats.

You eat mostly veggies, fruits and whole grains. Extra virgin olive oil is the main source of fat. The Mediterranean Diet can lower your risk of cardiovascular disease and many other chronic conditions.
Fruits, veggies, whole grains and extra virgin olive oil are foods you’ll eat most often with the Mediterranean Diet.

What is the Mediterranean Diet?

The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.
In general, you’ll eat:

Lots of vegetables, fruit, beans, lentils and nuts
A good amount of whole grains, like whole-wheat bread and brown rice
Plenty of extra virgin olive oil (EVOO) as a source of healthy fat
A good amount of fish, especially fish rich in omega-3 fatty acids
A moderate amount of natural cheese and yogurt
Little or no red meat, choosing poultry, fish or beans instead of red meat
Little or no sweets, sugary drinks or butter
A moderate amount of wine with meals (but if you don’t already drink, don’t start)

This diet allows a reduced rate of cardiovascular disease.
A dietitian can help you modify your approach as needed based on your medical history, underlying conditions, allergies and preferences.

What are the benefits of the Mediterranean Diet?

The mediterranean diet allows you to focus on overall eating patterns rather than following strict formulas or calculations.
The Mediterranean Diet has many benefits, including:

Lowering your risk of cardiovascular disease, including a heart attack or stroke.
Supporting a body weight that’s healthy for you.
Supporting healthy blood sugar levels, blood pressure and cholesterol.
Lowering your risk of metabolic syndrome.
Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
Lowering your risk for certain types of cancer.
Slowing the decline of brain function as you age.
Helping you live longer.

The Mediterranean Diet has these benefits for several reasons.
First, it limits saturated fat and trans fat. You need some saturated fat, but only in small amounts. Eating too much saturated fat can raise your LDL (bad) cholesterol. A high LDL raises your risk of plaque buildup in your arteries (atherosclerosis). Trans fat has no health benefits. Both of these “unhealthy fats” can cause inflammation.

This way of eating also encourages healthy unsaturated fats, including omega-3 fatty acids. Unsaturated fats promote healthy cholesterol levels, support brain health and combat inflammation. Plus, a diet high in unsaturated fats and low in saturated fat promotes healthy blood sugar levels.

Eating foods high in sodium can raise your blood pressure, putting you at a greater risk for a heart attack or stroke. The Mediterranean Diet limits your intake of sodium.

Eating this way can also limit refined carbohydrates, including sugar. Foods high in refined carbs can cause your blood sugar to spike. Refined carbs also give you excess calories without much nutritional benefit. For example, such foods often have little or no fiber.
This diet favors foods high in fiber and antioxidants. These nutrients help reduce inflammation throughout your body. Fiber also helps keep waste moving through your large intestine and helps maintain healthy blood sugar levels. Antioxidants protect you against cancer by warding off free radicals.

The Mediterranean Diet includes many different nutrients that work together to help your body. There’s no single food or ingredient responsible for the Mediterranean Diet’s benefits. Instead, the diet is healthy for you because of the combination of nutrients it provides.

Similarly, the Mediterranean Diet works by giving you an ideal blend of nutrients that harmonize to support your health.

Things to consider:

1Is it easy for you to follow the Mediterranean Diet?
2 Do you have risk factors for heart Disease?
3 Finally, this diet may allow one to live longer.