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How to Raise or Lower Your Dementia Risk Through Diet

Analysis by Dr. Joseph Mercola Fact Checked

alzheimers meal plan

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  • A high-fat, moderate-protein, low net-carb ketogenic diet is crucial for preventing degeneration that can lead to Alzheimer’s. High-carb diets have been shown to increase your risk of dementia by 89% while high-fat diets lower it by 44%
  • Other research highlights the importance of eating a diet rich in flavonols — antioxidants found in fruits, vegetables and tea. Those who got the highest amounts of flavonols had a 48% lower risk of developing Alzheimer’s than those getting the lowest amounts
  • Drinking tea three times or more per week also lowers your risk of cardiovascular disease and all-cause mortality. A 50-year-old habitual tea drinker would develop heart disease and/or have a stroke 1.41 years later than someone who drinks it less frequently, and live 1.26 years longer
  • Diets high in trans fats, refined sugar, grains and processed vegetable oils, as well as insufficient cholesterol, raise your risk of dementia
  • Diets high in trans fats can raise your risk of dementia by 52% to 74%. The biggest dietary culprits include pastries, margarine, candy, caramels, croissants, nondairy creamers, ice cream and rice cakes

According to statistics released in 2019, Alzheimer’s disease — the most common form of dementia for which there is no effective conventional treatment or cure — affects an estimated 5.8 million Americans, up from 5.4 million in 2016.

Progression of Alzheimer’s disease varies, but often begins with short-term memory lapses that later progress to speech problems and trouble with executive functions.


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