Help protect your memory

We’re generally recommended to follow a Mediterranean style diet – one that’s rich in fish, fruit and vegetables. And both this and the DASH (Dietary Approaches to Stop Hypertension) diet have also been shown to help protect your memory – because hypertension (high blood pressure) is a known risk factor for dementia.

Combining both approaches, researchers at Rush University Medical Centre developed the MIND diet. Following it means eating from 10 distinct food groups. These are: leafy greens, other vegetables, berries, fish, wine, olive oil, nuts, wholegrains, poultry and beans.

In practice, every day should include one salad, one other vegetable, three servings of wholegrains, and one small glass of wine. You should snack on nuts most days and eat beans every other day. Berries and poultry are eaten twice a week, and fish only once a week. You’ll also need to avoid red meat, sweets, cheese, pastries, fried and processed foods, and margarine-type spreads.