What foods can help reduce Alzheimer’s up to 28%

He Alzheimer’s It is a brain disorder progressive which affects the memoryhe thought and the conduct, which makes it the most common way of dementia, according to the World Health Organization (WHO). Experts pointed out a series of factors to consider to reduce the risk of developing this pathology.

The specialists noted that being physically inactivehave overweight or obesitythe High blood pressureand a High blood sugar levelcan increase Alzheimer’s chances. In this way, a study conducted by researchers from the Yansei University of South Korea, based on the data of 131,209 people between 40 and 69, revealed the positive effects of leading healthy eating.

“Considering the lack of a definitive cure for dementiathe Dietary interventions Aimed at specific food components, the general quality of the diet and inflammatory potential offer promising approaches to early prevention, ”said experts.

The analysis, carried out from a public health database, compared the diets reported by the participants with four food patterns: The Mediterranean diet traditional (Medas), The Mind model (Mediterranean intervention diet for neurodegenerative delay), The alternative healthy eating index (Ahei) and the recommended food score (RFSfor its acronym in English).

This is how the results showed that adhering to any of these four methods was related to a significant reduction in risk of dementia, with decreases that ranged between 21% and 28% and being the RFS diet that showed the largest protective effect, closely followed by the MIND diet.

On the other hand, they also analyzed the relationship between the risk of dementia and the dietary inflammatory index adjusted to energy (edii), A metric that measures the inflammatory potential of food. It indicated a 30% increase in the risk of developing pathology, in people with higher EDII scores.

What is the healthy diet that I should carry?

As the study demonstrated, it is important to keep a healthy eating to reduce the risk of developing Alzheimer’s. The specialists in charge of this analysis prioritize the consumption of whole grains, fruits, vegetables, fish, nuts and bird meat. At the same time, they reject fried foods, dairy products and red or processed meats. Following this food pattern could contribute to reducing the inflammatory load in the body and, consequently, offering protection against cognitive impairment, according to the authors.

What are diets?

“Greater adhesion to Mediterranean, Mind and high quality diets is associated with a lower risk of dementia, while proinflammatory diets increase it,” experts said.

In this context, the Mediterranean diet It proposes a form of food based on fresh, station and minimally processed products. Meals are prepared in a simple way, without sauces or meat cooking juices, and traditional methods such as oven, steam or grilling are privileged; In addition to giving prominence to vegetables, whole grains, fruits, legumes, nuts and other foods with a high fiber content. In this case, meat consumption is limited to small portions of chicken or cow, and fish or seafood occupy a central place as a protein source.

For its part, the Mind food plan Share the plant -based approach and the restriction of saturated fats, in addition to establishing food considered beneficial to brain health such as vegetables, berries, olive oil, nuts, legumes and whole grains. It also rejects fried frying, dairy and red meat, but adds pastry and candy.