AVOID SALT
AND FATS“What’s good
for the heart is
good for the
brain,” says Guylaine
Ferland, a professor
in the department of
nutrition at the Univer-
sity of Montreal. That’s
because a healthy
ticker sends blood—
and oxygen—to the
brain. So when it
comes to consuming
high-fat foods like red
meat, cheese and any-
thing fried, modera-
tion is key. Also, since
high blood pressure
and weight gain are
risk factors for cogni-
tive decline, it’s best to
avoid eating too many
high-sodium or highly
processed foods, like
sugary drinks, frozen
desserts and fast food.EAT MORE BRAIN FOOD
While there isn’t a miracle food or
supplement that can instantly make
you smarter, changing your eating
patterns can definitely affect your brain
health. Here’s what to put on your plate:
Leafy green vegetables—think spinach, kale
and arugula—are rich in brain-boosting folate,
antioxidants and vitamin K. A study from Chi-
cago’s Rush University Medical Center found
that eating just one serving of these a day is
enough to preserve your current cognitive
function—and people who ate more had a
brain as strong as those 11 years younger.
Nuts, particularly tree nuts like almonds and
walnuts, are a good source of omega-3s. Those
unsaturated fatty acids help provide the build-
ing blocks for new brain cells and are thought
to reduce inflammation, which is linked to
memory loss. Nuts are also rich in vitamin E
and niacin—both brain-saving minerals.
Fish—especially salmon, trout and sardines—
is another excellent source of omega-3s.
Berries appear to slow cognitive decline.
According to a 2012 Harvard analysis of the
Nurses’ Health Study, women who ate two
or more servings a week of strawberries
and blueberries had brains that appeared
2.5 years younger than those who didn’t.
Researchers think that’s because berries are
a good source of flavonoids—natural anti-
oxidants and anti-inflammatory chemicals
that help relax your blood vessels.