Healthy diet, healthy brain? What diet can benefit your brain? Researchers tracked 159,347 health professionals for 6 to 26 years. Those whose diets most closely resembled a DASH (Dietary Approaches to Stop Hypertension) diet had a 41 percent lower risk of self-reported cognitive decline (like worsening memory, executive function, or attention) than those whose diets least resembled a DASH diet. Vegetables and fish were most strongly linked to healthy brains, while processed meats and fried potatoes were tied to more decline. Among the participants aged 70 or older who took cognitive tests, those who ate the most DASH-like diet scored roughly one year younger in verbal fluency and working memory than those who ate something else about those people may have lowered their risk. But if a DASH diet only keeps a lid on your blood pressure, it’s still a win.
HERE IS A SUMMARY OF THE DASH DIET. GOOD FOR EVERYONE’S GENERAL HEALTH
The DASH diet is a flexible, heart-healthy eating plan designed to lower blood pressure and reduce the risk of cardiovascular disease. It emphasizes nutrient-dense whole foods while strictly limiting sodium, added sugars, and saturated fats.
Core Principles
The diet is rich in potassium, calcium, magnesium, and dietary fiber. To follow it, you focus on specific daily and weekly servings tailored to your caloric needs.
Recommended Foods (2,000-Calorie Baseline)
- Vegetables & Fruits: 4 to 5 servings of each daily (e.g., leafy greens, carrots, berries, and apples).
- Whole Grains: 6 to 8 servings daily (e.g., brown rice, whole wheat pasta, and oatmeal).
- Lean Proteins: 6 or fewer daily servings of lean meat, poultry, or fish. 4 to 5 weekly servings of nuts, seeds, and legumes.
- Low-Fat Dairy: 2 to 3 daily servings (e.g., skim milk, low-fat yogurt).
- Fats & Oils: 2 to 3 daily servings of heart-healthy fats (e.g., olive or canola oil).
Foods to Limit
- Sodium: Restrict to 2,300 mg daily, with an optimal goal of 1,500 mg for maximum blood pressure reduction.
- Saturated & Trans Fats: Avoid tropical oils, full-fat dairy, and fatty meats.
- Sweets & Sugars: Keep added sugars to 5 or fewer servings per week.
- Alcohol: Limit moderate consumption, as heavy drinking raises blood pressure
SOME ADDITIONAL THOUGHTS
No single super-food or nutrient is guaranteed to enhance brain function, but one should include certain foods, and the key for brain health is to focus mostly on plant foods—fruits, vegetables, whole grains, beans, and nuts—healthy fats like olive oil, and fish. Everyone should aim for 10 servings of fruits and vegetables each day A good general rule is to make sure that your plate at each meal contains about 1/2 fruits and veggies; 1/4 healthy protein like fish, eggs, poultry, or beans; and 1/4 fiber-rich whole grains like oats or brown rice. Meal timing is important, too. If you go too long without eating, your blood sugar dips, which has a negative impact on brain function: therefore, one should aim to wait no longer than 5 hours to eat while awake. Breakfast is particularly important, even if you don’t feel hungry. A 2025 study published in a neurology journal found that older adults who skipped that meal were more at risk of cognitive decline.
Finally, one should avoid the use of supplements touted for enhancing brain function such as Prevagen, for those products lack the needed credible research sufficient to back up their unfounded claims!
Below is a link to obtain my books available for purchase (digital or print versions):
Website: https://radiantmortontavel.com/
To be placed on the mailing list for future blogs, contact: tavelmorton@gmail.com
Below is a link to obtain my books available for purchase (digital or print versions):
Website: https://radiantmortontavel.com/
To be placed on the mailing list for future blogs, contact: tavelmorton@gmail.com