https://www.cnn.com/2021/05/05/health/mediterranean-diet-memory-loss-dementia-wellness/index.html [ ] * Food * Fitness * Wellness * Parenting * Vital Signs Edition * U.S. * International * Arabic * Espanol * Food * Fitness * Wellness * Parenting * Vital Signs [ ] Search Edition * U.S. * International * Arabic * Espanol --------------------------------------------------------------------- * US + Crime + Justice + Energy + Environment + Extreme Weather + Space + Science * World + Africa + Americas + Asia + Australia + China + Europe + India + Middle East + United Kingdom * Politics + The Biden Presidency + Facts First + US Elections * Business + Markets + Tech + Media + Success + Perspectives + Videos * Opinion + Political Op-Eds + Social Commentary * Health + Food + Fitness + Wellness + Parenting + Vital Signs * Entertainment + Stars + Screen + Binge + Culture + Media * Tech + Innovate + Gadget + Foreseeable Future + Mission: Ahead + Upstarts + Work Transformed + Innovative Cities * Style + Arts + Design + Fashion + Architecture + Luxury + Beauty + Video * Travel + Destinations + Food and Drink + Stay + News + Videos * Sports + Pro Football + College Football + Basketball + Baseball + Soccer + Olympics * Videos + Live TV + Digital Studios + CNN Films + HLN + TV Schedule + TV Shows A-Z + CNNVR * Audio * Coupons + CNN Underscored + Explore + Wellness + Gadgets + Lifestyle + CNN Store * Weather + Climate + Storm Tracker + Wildfire Tracker + Video * More + Photos + Longform + Investigations + CNN Profiles + CNN Leadership + CNN Newsletters + Work for CNN --------------------------------------------------------------------- Follow CNN * * * [2104141155] Mediterranean diet may prevent memory loss and dementia, study finds By Sandee LaMotte, CNN Updated 4:00 PM ET, Wed May 5, 2021 The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving. The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving. Photos: Delicious Mediterranean diet foods The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving. Hide Caption 1 of 12 Doctors suggest using olive oil rather than butter to make your meals. A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease. Doctors suggest using olive oil rather than butter to make your meals. A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease. Photos: Delicious Mediterranean diet foods Doctors suggest using olive oil rather than butter to make your meals. A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease. Hide Caption 2 of 12 Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories. Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories. Photos: Delicious Mediterranean diet foods Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories. Hide Caption 3 of 12 Blueberries are often singled out as a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and <a href=& quot;http://www.webmd.com/diet/phytonutrients-faq" target=" _blank">phytonutrients</a>. Worried about the price of fresh fruit? Experts say the frozen kind is just fine. Blueberries are often singled out as a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and <a href=& quot;http://www.webmd.com/diet/phytonutrients-faq" target=" _blank">phytonutrients</a>. Worried about the price of fresh fruit? Experts say the frozen kind is just fine. Photos: Delicious Mediterranean diet foods Blueberries are often singled out as a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say the frozen kind is just fine. Hide Caption 4 of 12 Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.) Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.) Photos: Delicious Mediterranean diet foods Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.) Hide Caption 5 of 12 Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Photos: Delicious Mediterranean diet foods Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels. Hide Caption 6 of 12 Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal. Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal. Photos: Delicious Mediterranean diet foods Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal. Hide Caption 7 of 12 Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. <a href=" http://www.webmd.com/vitamins-supplements/ ingredientmono-436-CHOLINE.aspx?activeIngredientId=436& activeIngredientName=CHOLINE&source=2" target="_blank& quot;>Choline</a> may also help in preventing memory loss. Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. <a href=" http://www.webmd.com/vitamins-supplements/ ingredientmono-436-CHOLINE.aspx?activeIngredientId=436& activeIngredientName=CHOLINE&source=2" target="_blank& quot;>Choline</a> may also help in preventing memory loss. Photos: Delicious Mediterranean diet foods Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss. Hide Caption 8 of 12 Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually <a href="http://www.sciencedaily.com/releases/2011/02/ 110201122226.htm" target="_blank">increase the efficiency of our mitochondria</a>, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus). Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually <a href="http://www.sciencedaily.com/releases/2011/02/ 110201122226.htm" target="_blank">increase the efficiency of our mitochondria</a>, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus). Photos: Delicious Mediterranean diet foods Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus). Hide Caption 9 of 12 Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress." Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress." Photos: Delicious Mediterranean diet foods Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress." Hide Caption 10 of 12 Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," said David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood. Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," said David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood. Photos: Delicious Mediterranean diet foods Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," said David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood. Hide Caption 11 of 12 It's not a requirement to drink it on this diet, but if you do drink alcohol, red wine in moderate amounts can be good for your health. Moderation means one drink for women and two for men, by the way. Studies show red wine can help protect against heart disease. It's not a requirement to drink it on this diet, but if you do drink alcohol, red wine in moderate amounts can be good for your health. Moderation means one drink for women and two for men, by the way. Studies show red wine can help protect against heart disease. Photos: Delicious Mediterranean diet foods It's not a requirement to drink it on this diet, but if you do drink alcohol, red wine in moderate amounts can be good for your health. Moderation means one drink for women and two for men, by the way. Studies show red wine can help protect against heart disease. Hide Caption 12 of 12 superfoods broccoliolive oil bread tablesuperfoods quinoasuperfoods blueberriesalmonds close upsuperfoods grilled salmonsuperfoods variety beanscarton of eggsspinachfortify foods walnutslustful asparagus12 Wine Production (CNN)Not sure what to eat? Why not choose foods that are good for your brain? Meals inspired by traditional foods from the sunny Mediterranean, a new study found, may lower your risk for dementia by interfering with the buildup of two proteins, amyloid and tau, into the plaques and tangles that are hallmarks of Alzheimer's disease. The Mediterranean diet was named best 2021 diet, according to the U.S. News & World Report. The Mediterranean diet was named best 2021 diet, according to the U.S. News & World Report. The Mediterranean diet was named best 2021 diet, according to the U.S. News & World Report. "The mountain of evidence continues to build that you are what you eat when it comes to brain health," said Dr. Richard Isaacson, who directs the Alzheimer's Prevention Clinic at Weill Cornell Medicine and NewYork-Presbyterian Hospital. "In this important study, researchers showed that it's possible to not only improve cognitive function -- most specifically memory -- but also reduce risk for Alzheimer's disease pathology," said Isaacson, who was not involved in the study. "For every point of higher compliance with the diet, people had one extra year less of brain aging. That is striking," Isaacson added. "Most people are unaware that it's possible to take control of your brain health, yet this study shows us just that." Read More What is the Mediterranean diet? Forget lasagna, pizza, spanakopita and lamb souvlaki -- they are not on the daily menu of those who live by the Mediterranean seaside. What everyone gets wrong about cholesterol in food What everyone gets wrong about cholesterol in food What everyone gets wrong about cholesterol in food The true diet is simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are consumed rarely, if at all. And say goodbye to refined sugar or flour. Meat can make a rare appearance, but usually only to flavor a dish. Instead, meals may include eggs, dairy and poultry, but in much smaller portions than in the traditional Western diet. However, fish, which are full of brain-boosting omega-3's, are a staple. Brain scans and spinal fluid The study, published Wednesday in Neurology, the medical journal of the American Academy of Neurology, examined 343 people at high risk of developing Alzheimer's and compared them to 169 cognitively normal subjects. Mediterranean diet linked to lower risk of heart attack, stroke Mediterranean diet linked to lower risk of heart attack, stroke Mediterranean diet linked to lower risk of heart attack, stroke First, researchers tested each person's cognitive skills, including language, memory and executive function, and used brain scans to measure brain volume. Spinal fluid from 226 participants was also tested for amyloid and tau protein biomarkers. Then people were asked how well they were following the Mediterranean diet. After adjusting for factors like age, sex and education, the study found that people who did not follow the diet closely had more signs of amyloid and tau buildup in their spinal fluid than those who did adhere to the diet. In addition, for each point a person lost on failing to follow the Mediterranean diet, brain scans revealed one additional year of brain aging in areas associated Alzheimer's, such as the hippocampus. "These results add to the body of evidence that show what you eat may influence your memory skills later on," said study author Tommaso Ballarini, a postdoctoral fellow at the German Center for Neurodegenerative Diseases in Bonn, Germany, in a statement. "One unanswered question remains: Why exactly does the Mediterranean diet protect against Alzheimer's?" said Isaacson, who is also a trustee of the McKnight Brain Research Foundation. While further studies are needed, it's likely that a combination of factors are working "synergistically together," he added, "such as reducing inflammation, increasing protective antioxidants, and supplying the brain with brain-healthy fats from fish high in omega-3s -- like wild salmon -- as well as monounsaturated fats from extra-virgin olive oil." A growing connection This isn't the first research to find a link between brain health and the Mediterranean diet or one of its plant-based cousins. A study of nearly 6,000 healthy older Americans with an average age of 68 found those who followed the Mediterranean or the similar MIND diet lowered their risk of dementia by a third. Is the Mediterranean diet good for kids, too? Is the Mediterranean diet good for kids, too? Is the Mediterranean diet good for kids, too? Short for Mediterranean-DASH Intervention for Neurodegenerative Delay, MIND focuses on eating at least six servings a week of green leafy vegetables such as spinach or kale, and at least one serving a day of another vegetable. "Eating a healthy plant-based diet is associated with better cognitive function and around 30% to 35% lower risk of cognitive impairment during aging," lead author Claire McEvoy, assistant professor at Queen's University Belfast, told CNN when the study published. "In this study, while the Mediterranean diet overall decreased risk, the strongest factor to really move the needle was regular fish consumption," Isaacson said. The more people stayed on those diets, McEvoy said, the better they functioned cognitively. Those who marginally followed the diet also benefited, but by a much smaller margin. These study participants were 18% less likely to exhibit signs of cognitive impairment. How to start the Mediterranean diet Want to jump on the Mediterranean diet bandwagon and protect your brain as well as your eyes? Experts say the easiest way to start is to replace one thing at a time. For example, replace refined grains with whole grains by choosing whole wheat bread and pasta and swapping white rice with brown or wild rice. Mediterranean diet: How to start (and stay on) one of the world's healthiest diets Mediterranean diet: How to start (and stay on) one of the world's healthiest diets Mediterranean diet: How to start (and stay on) one of the world's healthiest diets Cook one meal each week based on beans, whole grains and vegetables, using herbs and spices to add punch. No meat allowed. When one night a week is a breeze, add two, and build your nonmeat meals from there. On the Mediterranean diet, cheese and yogurt show up daily to weekly, in moderate portions; chicken and eggs are OK on occasion, but the use of other meats and sweets is very limited. When you eat meat, have small amounts. For a main course, that means no more than 3 ounces of chicken or lean meat. Better yet: Use small pieces of chicken or slices of lean meat to flavor a veggie-based meal, such as a stir-fry. Fish is king in the Mediterranean diet, and is eaten at least twice a week. "Fatty fish like wild salmon, sardines, albacore tuna, lake trout and mackerel are loaded with brain-healthy omega-3 fatty acids, which nourish the brain cells," Isaacson said. Focus on fruits, vegetables, grains, nuts and seeds. Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content. Get CNN Health's weekly newsletter Sign up here to get The Results Are In with Dr. Sanjay Gupta every Tuesday from the CNN Health team. Eat a lot of veggies and use all kinds and colors to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra-virgin olive oil. If fish is the king, olive oil is the queen in the Mediterranean diet -- stay away from coconut and palm oil, experts say. Even though they are plant-based, those oils are high in saturated fats that will raise bad cholesterol. Adopting the fare of the sunny region will also help with healthy weight loss, while reducing the risk for diabetes, depression, high cholesterol, heart disease, stroke and some cancers. Easing into the Mediterranean diet means all those benefits and a healthier mind, too? 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