Mediterranean Diet May Help Protect The Brain As Well As The Heart

The Mediterranean diet is not only good for your heart but for your brain, as well, study shows.

All those beautiful fresh, colorful foods might be able to help to boost brain health.

Fresh fruits and vegetables, olive oil, nuts and fish are the staples of the diet credited with improving health and wellness.

Dr. Wright cautioned that the study doesn’t prove that a Mediterranean-style diet causes less brain damage and said more study is needed. But he said it indicates that the diet might be protective of small blood vessels in the brain.

Adopting a Mediterranean Diet May Add 15 Years to Your Life

New research suggests that eating a Mediterranean diet along with regular exercise, not smoking, and maintaining a healthy weight could add 15 years to a woman’s life, or 8.5 years to a man’s.

A new study published last week in the American Journal of Clinical Nutrition found that these four healthy lifestyle factors significantly cut the risk of premature death, especially in women.

Research from Maastricht University in the Netherlands used data on diet and lifestyle habits of 120,852 men and women aged 55 to 69.

To add years to your life, the researchers recommend adhering to a Mediterranean diet, stopping smoking, exercising at least 30 minutes a day, and maintaining a body mass index between 18.5 and 25.

To try a Mediterranean lifestyle, the US-based Mayo Clinic recommends the following guidelines:

1. Get plenty of exercise
2. Eat primarily plant-based foods, such as fruits and vegetables, whole grains, legumes, and nuts
3. Replace butter with healthy fats such as olive oil and canola oil
4. Use herbs and spices instead of salt to flavor foods
5. Limit red meat to no more than a few times a month
6. Eat fish and poultry at least twice a week
7. Drink red wine in moderation (optional)

Protect Your Heart with Baked and Broiled Fish

Eating baked or broiled fish might just add years to your life by protecting your heart from cardio-vascular disease.

The key, however, is how you cook the fish.

Deep frying and heavy batters won’t do the job.

Make sure that fish is baked or broiled and not loaded with heavy sauces or accompanied by french fries or other fried and greasy sides.

The study followed the eating habits and health of about 85,000 postmenopausal women for an average of 10 years. Compared to women who rarely or never ate fish, those who ate five or more servings per week had a 30% lower risk of developing heart failure—but only if the fish was baked or broiled.

Try an easy and heart healthy Broiled Salmon and Quinoa salad dinner. Delicious and nutritious!

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