A hybrid of the DASH Diet [designed to reduce the incidence of high blood pressure], and the Mediterranean Diet [based on the longevity promoting dietary habits of populations bordering the Mediterranean Sea], the Brain Diet is designed to lower the risk of developing one of the more than 100 types of dementia, as our population ages and becomes more vulnerable.

The guidelines of the Mind Diet urge eating plant-based, minimally processed foods that are low in saturated fats. Consumption of dairy products, eggs, and animal flesh is limited to small portions, no more than three times per week. Tofu, tempeh, seitan, beans, and minimally processed vegan meats, provide alternatives to animal protein.

Foods that are encouraged are: green leafy vegetables [kale, spinach, collard greens…at least one daily serving]; other vegetables [at least 2 servings daily]; berries [2 or more servings per week]; nuts [5 or more 1/4 cup servings per week]; whole grains [at least 3 daily servings]; skinless poultry [2-3 servings per week]; fish [at least 1 serving per week of fatty fish like salmon, sardines, mackerel, and herring]; and beans/legumes [lentils, black beans, pinto beans, kidney beans, butter beans, great northern beans, etc.]. Minimal use of olive oil, for food preparation, is the oil of choice. Alcoholic beverages are not encouraged, but if wine is included, the limit is one wine glass-full per day.

Because heart disease [the most common cause of death in the US] and brain diseases are closely linked, the Brain Diet should reduce the risk of both conditions that rob too many of us of the full potential for the quality, and length, of our lives. Here’s to our good health!

Dateline: Town of Colonie, Albany County, The Capital Region of New York State