What’s good for the heart is good for the head. That includes the food we eat! Just like the rest of the body, the brain is impacted by our diet.
Research is looking at the complex relationship between nutrition and the brain. Studies have shown that heart-healthy eating habits may help reduce risk of dementia. As we learn more about the impact of diet on cognitive function, research points to the benefits of these three diets in particular.
The DASH Diet
The DASH (Dietary Approaches to Stop Hypertension) diet encourages healthy eating to help lower blood pressure. Rich in fruits, vegetables and whole grains, the diet also includes low-fat dairy foods, poultry, fish, beans, and nuts. Red meat and foods and beverages with added fats and sugar are limited.
- Learn more about the DASH diet
- Download a DASH eating plan
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The Mediterranean Diet
The Mediterranean diet is based on the healthy eating habits of people who live in areas bordering the Mediterranean Sea. The diet features high consumption of fruits and vegetables, legumes, unrefined grains, and olive oil, and moderate consumption of fish, poultry and dairy products. As with the DASH diet, red meat is limited.
- Learn more about the Mediterranean diet
- Download a Mediterranean diet eating plan
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The MIND Diet
The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) combines portions of the DASH diet and the Mediterranean diet, encouraging consumption of fresh fruit, vegetables and legumes and limiting red meat, butter, cheese, and sweets. The MIND diet also emphasizes specific foods like leafy greens and berries that have been scientifically shown to slow cognitive decline.
- Learn more about the MIND diet
- Download a MIND diet eating plan
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Resources:
NIH Healthy Eating Recipes healthy eating
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/recipes.htm
Healthy Food Environments
https://www.vdh.virginia.gov/healthy-communities/healthy-food-environments/
Older Americans Act nutrition programs
https://vda.virginia.gov/nutrition.htm
Food Assistance
https://www.dss.virginia.gov/benefit/food.cgi
Virginia Farmers Markets Accepting SNAP
https://eatsmartmovemoreva.org/shop/farmers-markets/
Senior Farmers Market Nutrition Program
https://vda.virginia.gov/sfmnp.htm
Child and Adult Care Food Program
https://www.vdh.virginia.gov/child-and-adult-care-food-program/195-2
Federation of Virginia Food Banks
The DASH eating plan requires no special foods and instead provides daily and weekly nutritional goals. This plan recommends:
- Eating vegetables, fruits, and whole grains
- Including fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils
- Limiting foods that are high in saturated fat, such as fatty meats, full-fat dairy products, and tropical oils such as coconut, palm kernel, and palm oils
- Limiting sugar-sweetened beverages and sweets
Mediterranean Diet
The Mediterranean diet incorporates different principles of healthy eating that are typically found in the areas bordering the Mediterranean Sea:
- Focus on fruit, vegetables, nuts and grains.
- Replace butter with healthy fats, like olive oil.
- Limit red meat.
- Use herbs to flavor food rather than salt.
- Eat fish and poultry at least twice a week.
NIH Recipes and More Information on Healthy Eating
https://www.nhlbi.nih.gov/health/educational/lose_wt/eat/recipes.htm
Nutrition
- Healthy Food Environments
- Older Americans Act nutrition programs
- Food Assistance
- Farmer's Markets Accepting SNAP
https://www.dss.virginia.gov/benefit/food.cgiVirginia Farmers Markets Accepting SNAP - Eat Smart, Move More Virginia
- Senior Farmers Market Nutrition Program
- Child and Adult Care Food Program