Short for Mediterranean-DASH Intervention for Neurodegenerative Delay, the MIND diet combines the best of the Mediterranean and DASH diets, locking in the parts of each associated with dementia protection.
The DASH diet reduced Alzheimer's disease (AD) risk by 39%, the MIND diet by 53%, and the Mediterranean diet by 54%.
What this means is that strict adherence to the DASH and Mediterranean diets may reduce AD risk—but so might moderate adherence to the MIND diet.One serving equals: 1 ⁄2 cup.One serving equals: 1 cup cooked, 2 cups raw.One serving equals: 1 ⁄2 cup cooked whole grain, 100% whole grain pasta, or 100% whole grain hot cereal; 1 slice 100% whole grain bread; 1 cup 100% whole grain ready-to-eat cereal.One serving equals: 3 ouncesOne serving equals: 3 to 4 ouncesOne serving equals: a small handful (1.5 ounces) of nuts or 2 tablespoons of nut butterWeekly servings to aim for: The MIND diet doesn’t set a quota for olive oil; just use it in place of other oils and butter, and splurge on the extra-virgin varietyOne serving equals: 12 ounces of beer, 5 ounces of wine, OR 1.5 ounces (1 shot) of 80-proof spirits
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