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Brain Foods - A heart healthy diet = a brain healthy diet

Many of the risk factors for age-related memory impairment are the same risk factors for heart disease, including high blood pressure, high cholesterol, diabetes and obesity. A brain healthy or heart healthy diet will help promote blood flow to the brain.

According to

  • Make half your plate fruits and vegetables
  • Drink skim or 1% milk
  • Make at least half your grains whole grains
  • Vary your protein choices by including beans and fish/seafood twice a week
  • Drink 6-8 cups fluid each day
  • Include foods rich in antioxidants and omega-3 fatty acids

Antioxidants — Protect cells from free radical damage, helping protect against Alzheimer's, stroke, cancer and much more.

  • Berries
  • Citrus fruits
  • Grapes
  • Dark leafy greens
  • Broccoli
  • Cabbage
  • Carrots
  • Sweet potatoes
  • Dried beans
  • Nuts
  • Tea
  • Red wine
  • Whole grains
  • Lean meat

Omega-3 Fatty Acids — Help transport nutrients in and out of brain cells.

  • Salmon
  • Trout
  • Albacore tuna
  • Sardines
  • Anchovies
  • Shrimp
  • Flax
  • Flaxseed oil
  • Canola oil
  • Soybean oil
  • Olive oil
  • Walnuts
  • Edamame
  • Specialty eggs

Limit or avoid fried, greasy foods, sugary drinks and snacks, and salty processed foods.

A special thanks to our Nutrition and Wellness Educator Jenna Smith for this information

Click here for Brain Healthy Recipes!

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