After the age of 60, taking care of the brain and the heart becomes a top priority. Specialists agree that following healthy eating patterns can slow down the progression of neurodegenerative and cardiovascular diseases, while inflammatory diets can accelerate them.
Three models stand out for their proven benefits: the MIND diet (a combination of the Mediterranean and DASH diets), the classic Mediterranean diet, and the DASH diet, which was originally designed to control hypertension.
The MIND diet suggests concrete guidelines:
At least three servings of whole grains daily, six servings of leafy green vegetables weekly, additional vegetables every day, berries twice a week, fish once a week, poultry twice a week, legumes more than three times weekly, and nuts five times a week. It also encourages limiting red meat, fried foods, and sweets, while prioritizing olive oil as the main source of fat.
Meanwhile, the Mediterranean diet emphasizes fresh vegetables, fruits, olive oil, and fish, showing benefits in reducing cardiovascular risk and cognitive decline. The DASH diet highlights whole grains, fruits, vegetables, low-fat dairy, fish, poultry, and legumes, while reducing sodium and saturated fats.
Which approach is best to protect the brain and heart?
Evidence suggests that the closer one follows the MIND diet, the greater the benefits, especially by prioritizing leafy greens, whole grains, fish, and nuts. However, all these diets contribute to healthier aging.
