Beans and other legumes

Beans are an excellent low-fat source of protein and B vitamins, and therefore an ideal substitute for red meat. Unlike meat, they are also one of the highest food sources of fibre, a dietary component that lowers the risk of cardiovascular conditions shown to increase the risk of dementia.

There are numerous ways to incorporate them into your diet – in chillis or soups, on salads, tacos or burritos, in rice or pasta dishes, or as a side dish. Try to eat at least four 100g servings every week.

Nutrient-dense legumes include: beans, such as black beans, kidney beans, pinto beans, white beans, butter beans and soya beans, as well as chickpeas, lentils and tofu.