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   Health    
   The MIND diet: 10 foods that fight Alzheimer's (and 5 to avoid)    
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   CBS NEWS STAFF / CBS    
   March 30, 2015, 06:00 AM    
   The MIND diet    
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   Doctors have been saying for years that what you eat can affect the health of   
   your heart. Now there's growing evidence that the same is true for your brain.    
      
   A new study by researchers at Rush University Medical Center in Chicago shows   
   a diet plan they developed -- appropriately called the MIND diet -- may reduce   
   the risk of developing Alzheimer's disease by as much as 53 percent.    
      
   Even those who didn't stick to the diet perfectly but followed it "moderately   
   well" reduced their risk of Alzheimer's by about a third.    
      
   Diet appears to be just one of "many factors that play into who gets the   
   disease," said nutritional epidemiologist Martha Clare Morris, PhD, the lead   
   author of the MIND diet study. Genetics and other factors like smoking,   
   exercise and education also play    
   a role. But the MIND diet helped slow the rate of cognitive decline and   
   protect against Alzheimer's regardless of other risk factors.    
      
   The study, published in the journal Alzheimer's & Dementia, looked at more   
   than 900 people between the ages of 58 and 98 who filled out food   
   questionnaires and underwent repeated neurological testing. It found   
   participants whose diets most closely    
   followed the MIND recommendations had a level of cognitive function the   
   equivalent of a person 7.5 years younger.    
      
   The MIND diet breaks its recommendations down into 10 "brain healthy food   
   groups" a person should eat and five "unhealthy food groups" to avoid.    
      
   It combines many elements of two other popular nutrition plans which have been   
   proven to benefit heart health: the Mediterranean diet and the DASH (Dietary   
   Approaches to Stop Hypertension) diet. (MIND stands for Mediterranean-DASH   
   Intervention for    
   Neurodegenerative Delay.)    
      
   But the MIND diet also differs from those plans in a few significant ways and   
   proved more effective than either of them at reducing the risk of Alzheimer's.    
      
   Click through to see which foods to eat -- and which ones to avoid -- for   
   optimal brain health.    
      
      
   Green leafy vegetables    
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   The MIND diet recommends frequent servings of green leafy vegetables. Kale,   
   spinach, broccoli, collards and other greens are packed with vitamins A and C   
   and other nutrients. At least two servings a week can help, and researchers   
   found six or more    
   servings a week provide the greatest brain benefits.    
      
   The Mediterranean and DASH diets do not specifically recommend these types of   
   vegetables, but the MIND diet study found that including greens in addition to   
   other veggies made a difference in reducing the risk of Alzheimer's.    
      
      
   Other vegetables    
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   Like other diets focused on weight loss and heart health, the MIND diet   
   emphasizes the importance of vegetables for brain health. The researchers   
   recommend eating a salad and at least one other vegetable every day to reduce   
   the risk of Alzheimer's.    
      
      
   Nuts    
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   Nuts are a good snack for brain health, according to the MIND diet study. Nuts   
   contain healthy fats, fiber and antioxidants, and other studies have found   
   they can help lower bad cholesterol and reduce the risk of heart disease. The   
   MIND diet recommends    
   eating nuts at least five times a week.    
      
      
   Berries    
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   Berries are the only fruit specifically recommended in the MIND diet.   
   "Blueberries are one of the more potent foods in terms of protecting the   
   brain," Morris said. She noted that strawberries have also shown benefits in   
   past studies looking at the effect    
   of food on cognitive function. The MIND diet recommends eating berries at   
   least twice a week.    
      
   Beans    
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   If beans aren't a regular part of your diet, they should be. High in fiber and   
   protein, and low in calories and fat, they also help keep your mind sharp as   
   part of the MIND diet. The researchers recommend eating beans three times a   
   week to help reduce    
   the risk of Alzheimer's.    
      
   Whole grains    
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   Tom Perkins    
   Whole grains are a key component of the MIND diet. It recommends at least   
   three servings a day.    
      
   Fish    
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   The MIND diet study found eating fish at least once a week helps protect brain   
   function. However, there's no need to go overboard; unlike the Mediterranean   
   diet, which recommends eating fish almost every day, the MIND diet says once a   
   week is enough.    
      
   Poultry    
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   Shaiith    
   Poultry is another part of a brain-healthy eating plan, according to the MIND   
   diet. It recommends two or more servings a week.    
      
   Olive oil    
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   Olive oil beat out other forms of cooking oil and fats in the MIND diet. The   
   researchers found people who used olive oil as their primary oil at home saw   
   greater protection against cognitive decline.    
      
   Wine    
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   Raise a toast to the MIND diet: it recommends a glass of wine every day. Just   
   one, though.    
      
   Wine rounds out the list of of 10 "brain healthy" food groups that help   
   protect against Alzheimer's: green leafy vegetables, other vegetables, nuts,   
   berries, beans, whole grains, fish, poultry, olive oil and wine.    
      
   Now here are the five food groups it says you should avoid to reduce your risk   
   of developing dementia...    
      
   Red meat    
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   juniart    
   Red meat isn't banned in the MIND diet, but the researchers say you should   
   limit consumption to no more than four servings a week to help protect brain   
   health. That's more generous than the Mediterranean diet, which restricts red   
   meat to just one serving    
   a week.    
      
   Butter and stick margarine    
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   Butter and stick margarine should be limited to less than a tablespoon per day   
   on the MIND diet. Brain-healthy olive oil can often be used instead.    
      
   Cheese    
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   Cheese may be delicious but it doesn't do your brain any favors, according to   
   the MIND diet study. Eat cheese no more than once a week if you want to reduce   
   your risk of Alzheimer's.    
      
   Pastries and sweets    
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   You already know they're not so good for your waistline, and it turns out   
   pastries and other sweets could have a negative effect on brain health as   
   well. The MIND diet recommends limiting yourself to no more than five of these   
   treats per week.    
      
   Fried foods and fast food    
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   Serghei Starus    
      
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