A significant number of people believe that memory loss, inability to
learn new concepts and the risk for vascular dementia (mini strokes
leading to cognitive impairment) are a natural part of aging. Nothing
could be further from the truth. As a society we are so conditioned to
witness aging adults succumb to 'senior moments' where they appear to
forget where they are or exhibit poor control over normal daily
functions, including driving a motor vehicle.
For the better part
of the last two decades, medical professionals have been advising
people to follow a low-fat diet to lower the risk of cardiovascular
disease and stroke, yet death from heart attacks and vascular-related
conditions has continued to explode during that period, making heart
disease the leading killer of Americans. Researchers publishing in the Journal of Neurology Neurosurgery and Psychiatry
have found that eating a Mediterranean diet with added extra virgin
olive oil or mixed nuts seems to improve the brain power of older people
better than advising them to follow a low-fat diet.
Scientists from the University of Navarra in Spain analyzed 522
men and women between the ages of 55 and 80 with no history of
cardiovascular disease, but considered at-risk based on metabolic
profile or family history. Participants were randomly allocated to a
Mediterranean diet
with added olive oil or mixed nuts or a control group receiving advice
to follow the low-fat diet typically recommended to prevent heart attack
and stroke.
The study group underwent regular physical exams and
quarterly reviews to determine compliance with dietary requirements.
After a period of six-and-a-half years, the participants were tested for
signs of cognitive decline
using a Mini Mental State Exam to assess higher brain functions,
including orientation, memory, language, and executive functions such as
working memory, attention span, and abstract thinking. Sixty
individuals developed mild cognitive impairment, including 18 on the
olive oil supplemented Mediterranean diet; 19 on the diet with added mixed nuts; and 23 in the control group.
Additionally,
35 participants developed advanced dementia, broken down to include 23
on the added olive oil diet; six on the added nut diet; and 17 on the
low fat diet. Researchers concluded that the average scores were
significantly higher for those following the Mediterranean style diet
including olive oil and nuts as compared to the control group. Though
the sampling size in this study was small, it does demonstrate that
simply including olive oil (extra virgin, cold-pressed) and nuts (raw,
not roasted), while avoiding low-fat dietary strategies may result in a
nearly 20 percent decline in the risk of developing mild to advanced
cognitive impairment and dementia.
Source of information here.
Healthy fats
Ground almonds, extra virgin olive oil, cream, flax seeds, cheese, butter, avocado, macadamia nuts.
Eddie
2 comments:
Interesting reading.
On another point macadamia nuts are great for snacking on, I always have a few in my cupboard.
Kay
Great idea Kay ...
All the best Jan
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