Latest news with #DietaryApproachestoStopHypertension
Arab Times
a day ago
- Health
- Arab Times
MIND diet linked to better focus in children, lower dementia risk in adults
NEW YORK, June 4: A growing body of research suggests that the MIND diet — originally developed to help prevent cognitive decline in adults — may also support attention and cognitive development in children. The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends the brain-boosting elements of the Mediterranean diet with the heart-healthy DASH (Dietary Approaches to Stop Hypertension) diet. It emphasizes leafy green vegetables, berries, whole grains, nuts, and fish, while limiting red meat, fried foods, cheese, and sweets. In one new study presented at Nutrition 2023, researchers from the University of Illinois Urbana-Champaign found that preadolescents who adhered more closely to the MIND diet showed better performance on tests measuring attentional inhibition — the ability to stay focused and resist distractions. The study involved 85 children aged 7 to 11 who recorded their diets over seven days and completed cognitive tasks. Only the MIND diet, not the general Healthy Eating Index-2015 (HEI-2015), was positively associated with better attention. 'These findings suggest that the MIND diet may support cognitive development in children, which is crucial for academic success,' said lead researcher Shelby Keye, PhD. She noted that while prior studies have focused on the MIND diet's benefits for aging brains, its effects in younger populations are still largely unexplored. Researchers now plan to study its impact on even younger age groups, such as toddlers and preschoolers. Meanwhile, a large long-term study involving nearly 93,000 middle-aged and older U.S. adults further reinforces the MIND diet's benefits. Conducted by the University of Hawaii at Mānoa and the University of Southern California, the study showed that participants who closely followed the MIND diet were significantly less likely to develop Alzheimer's disease or other types of dementia. Presented at the annual meeting of the American Society for Nutrition, the findings stem from the Multiethnic Cohort Study, launched in the 1990s, which includes a diverse population of Japanese Americans, Native Hawaiians, Black Americans, Latinos, and whites. Among more than 21,000 individuals who developed dementia, those who adhered to the MIND diet from the outset had a 9% lower risk. Those who improved their adherence over a decade saw a 25% lower risk — benefits observed consistently across all age and ethnic groups. Dr. Song-Yi Park, lead author of the adult study, emphasized that it's never too late to adopt healthier eating habits. 'Improving diet quality over time is important for reducing dementia risk,' she said. One unique feature of the MIND diet is its emphasis on specific brain-protective foods, particularly berries. For example, consuming two or more servings of berries per week earns the highest score in MIND diet assessments due to their strong links with cognitive health. How to follow the MIND diet According to a 2015 study, these guidelines can help individuals achieve an optimal MIND diet score: Leafy green vegetables (e.g., kale, spinach, broccoli, bok choy, mustard greens): at least six servings per weekn Other vegetables: at least one serving per dayn Whole grains: three or more servings per dayn Nuts (e.g., almonds, walnuts, pistachios): five or more servings per weekn Fish (non-fried): one or more servings per weekn Red meat: less than one serving per weekn Cheese: less than one serving per weekn Fast food and fried items: less than once per weekn Pastries and sweets: fewer than five servings per weekn Dr. Park cautioned that, like all observational studies, the research demonstrates an association rather than direct causation. More intervention-based studies are needed to confirm these outcomes. Experts unaffiliated with the studies, including Dr. Walter Willett of Harvard T.H. Chan School of Public Health and Dr. Yian Gu of Columbia University Irving Medical Center, noted that the MIND diet is supported by mounting evidence. Willett praised the study's quality and recommended consuming a variety of leafy greens, warning that excessive spinach intake can lead to kidney stones due to its high oxalate content. Gu added that the diet's flexibility and alignment with broader health goals — such as reducing heart disease and cancer risk — make it practical and sustainable. Although more research is needed to confirm causality, current findings underscore the MIND diet's potential as a valuable, lifelong tool for promoting brain health — from childhood through old age.
Newsweek
3 days ago
- Health
- Newsweek
This Diet Reduces Dementia Risk, Scientists Say
Based on facts, either observed and verified firsthand by the reporter, or reported and verified from knowledgeable sources. Newsweek AI is in beta. Translations may contain inaccuracies—please refer to the original content. With dementia diagnoses on the rise as the U.S. population grows older, many people are wondering what they can do to protect their brain health. A new study points to a surprisingly simple answer: your diet. Researchers found that sticking to the MIND diet—a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets—were significantly less likely to develop Alzheimer's disease and related dementias. "Our study findings confirm that healthy dietary patterns in mid-to-late life and their improvement over time may prevent Alzheimer's and related dementias," said paper author professor Song-Yi Park of the University of Hawaii at Manoa. "This suggests that it is never too late to adopt a healthy diet to prevent dementia." An estimated 7.2 million Americans age 65 and older are living with Alzheimer's dementia in 2025, according to the Alzheimer's Association. But researchers have found that following this diet over ten years can reduce the risk by 25 percent. A stock image of a senior man eating a salad. A stock image of a senior man eating a salad. Miljan Živković/iStock / Getty Images Plus What is the MIND Diet? The MIND diet combines two powerful eating plans: the Mediterranean diet—known for its links to heart health and longer life—and the DASH diet, originally created to help reduce high blood pressure. MIND stands for Mediterranean–DASH Intervention for Neurodegenerative Delay. This brain-focused diet emphasizes whole grains, leafy greens, berries, beans and nuts. It also encourages moderate intake of other vegetables, fish, seafood, poultry and olive oil. At the same time, it recommends limiting red meat, wine, fast food, fried foods, butter, margarine, pastries and sweets like candy. A stock image of food products representing the MIND diet created to reduce dementia and the decline in brain health. A stock image of food products representing the MIND diet created to reduce dementia and the decline in brain health. monticelllo/iStock / Getty Images Plus The Study The study analyzed data from nearly 93,000 U.S. adults as part of the Multiethnic Cohort Study. Participants, aged 45–75 at the start of the study in the 1990s, shared their dietary habits, and more than 21,000 went on to develop Alzheimer's or related conditions in the decades that followed. According to the study, those who followed the diet most closely had a nine percent lower risk of developing dementia overall. The effect was even more pronounced—around 13 percent—among African American, Latino and White participants. "We found that the protective relationship between a healthy diet and dementia was more pronounced among African Americans, Latinos and Whites, while it was not as apparent among Asian Americans and showed a weaker trend in Native Hawaiians," Park noted. "A tailored approach may be needed when evaluating different subpopulations' diet quality." Significantly, the study also revealed that individuals who improved their adherence to the MIND diet over time experienced a 25 percent lower risk of dementia compared to those whose adherence declined. This trend held true across age and racial groups, reinforcing the potential benefits of making dietary changes at any point in life. Researchers pointed out that cultural differences in dietary preferences may influence how effective the MIND diet is for different groups. While Asian Americans generally have lower rates of dementia, their traditional diets may offer protective benefits not captured by the MIND framework. Park emphasized the need for future interventional research to confirm these observational findings and to explore more culturally adapted dietary approaches. Do you have a tip on a health story that Newsweek should be covering? Do you have a question about dementia? Let us know via health@ Reference Park, S.-Y., Setiawan, V. W., Crimmins, E., White, L., Haiman, C., Wilkens, L. R., Marchand, L. L., & Lim, U. (2025). The MIND Diet and Incidence of Alzheimer's Disease and Related Dementias Among Five Racial and Ethnic Groups in the Multiethnic Cohort Study. NUTRITION 2025, Orlando, Florida.
Epoch Times
29-05-2025
- Health
- Epoch Times
Kickstart Your Anti-Aging Journey With This Ready-in-3-Minutes Breakfast
Our daily diet shapes our long-term wellness. Incorporating foods such as sweet potatoes, olive oil, seafood, and nuts can kickstart optimum health and help fend off the effects of aging. On a 'She's Healthy' program recently aired on NTDTV, dietitian Liao Hsin-Yi shared an anti-aging breakfast inspired by the longevity diets of people who live in Blue Zones—regions where people live longer and have lower rates of chronic diseases. The breakfast combines the heart-healthy Mediterranean diet with the Dietary Approaches to Stop Hypertension (DASH) diet.
Yahoo
26-05-2025
- Health
- Yahoo
7 Carbs You Should Be Buying for Better Blood Pressure
Reviewed by Dietitian Jessica Ball, M.S., RDThere are several factors that influence blood pressure levels beyond just sodium intake. Healthy carbohydrates can provide nutrients like potassium, fiber, vitamins and minerals that support healthy blood pressure and overall heart health. Include foods like fruits, beans, yogurt and oats in your diet to reap the 1 out of 2 U.S. adults has high blood pressure, putting them at an increased risk of stroke, heart attack and other undesired outcomes. When a person is diagnosed with high blood pressure, the first diet tip that is typically given is to limit the consumption of dietary sodium. And while that is probably a good idea, there are many other nutrients that play a role. Following the Dietary Approaches to Stop Hypertension, or DASH diet, has been shown to lower blood pressure significantly. It emphasizes foods like whole grains, vegetables, fruits, nonfat or low-fat milk and dairy foods, lean meat, poultry, fish, nuts, seeds, legumes and healthy fats. If you are a carb lover and have high blood pressure, the good news is that the DASH diet includes several carb-rich foods. And opting for plant-based carbohydrate-containing foods such as fruits, vegetables and whole grains may help lower blood pressure. Conversely, too many added sugars from foods like sugar-sweetened beverages are associated with higher blood pressure levels and higher hypertension risk. Limiting ultra-processed carbs like doughnuts and candy and focusing on carbs that are more nutrient-dense is a good rule of thumb when navigating your carb choices. Here are some of the best carbs to include in your diet for healthy blood pressure levels. The darling of potassium-containing foods, bananas are one of the best carb-rich foods to eat to support healthy blood pressure. Since the American Heart Association recommends that adults with blood pressure above 120/80 increase their dietary potassium intake, including bananas in your eating pattern is a smart choice. Of course, you can enjoy a banana simply by peeling it and eating it when you are on the go. But you can also whip up some Tart Cherry Nice Cream or a Chocolate-Banana Protein Smoothie to help you add in some extra potassium. Beans offer some natural carbs along with plant-based protein and a slew of vitamins and minerals, including healthy blood-pressure-supporting magnesium. Plus, the soluble and insoluble fiber, including resistant starch naturally found in beans, may help support blood pressure control. Try a No-Cook Black Bean Salad or a Sheet-Pan Chicken Fajita Bowl to include more beans in your diet. Yogurt has become a popular food among the gut-health-supporting crowd, thanks to its live and active cultures that can help maintain a balanced microbiome. But yogurt is so much more than a probiotic-packed dairy food. When it comes to blood pressure support, data showed that, among a small sample of people with high blood pressure, the simple act of eating yogurt may help reduce those numbers. Dairy yogurt naturally contains the trifecta of the healthy blood-pressure-supporting minerals calcium, magnesium and potassium. Plus, the probiotics found in yogurt may play a separate role in reducing blood pressure. Yogurt can be used to make various dishes, from a Mini Frozen Yogurt Parfait to a refreshing Fruit & Yogurt Smoothie. Of course, yogurt can simply be enjoyed on its own, topped with berries and a drizzle of honey. Watermelon is juicy, naturally sweet, and delicious. And as an added bonus, it may support healthy blood pressure levels. A meta-analysis looked into how watermelon consumption might influence heart health, focusing specifically on factors like blood pressure. Results showed that watermelon consumption significantly decreased systolic blood pressure (SBP), showing just how great this fruit can be when trying to keep blood pressure levels in in-check. Try our Watermelon-Peach Smoothie for a delicious watermelon-forward sip. Whole grains, like oats, are better options to support healthy blood pressure when it comes to grain choices. Unlike refined grains that typically only contain the endosperm of the grain, whole grains contain all three parts of the grain—the bran, endosperm and germ—giving these foods a nutritional edge. Whole grains contain more abundant and diverse nutrients with potential health benefits, including more fiber, vitamins and minerals compared with most of their refined counterparts. Data shows a protective association between consuming more whole grains and a lower risk for high blood pressure. Eating plenty of fiber-rich whole grains might also reduce the risk of hypertension by giving a boost to your gut microbiota. Oats may be especially valuable because they contain a type of fiber called beta-glucans, which has been linked to both lower systolic and lower diastolic blood pressure. For simple recipes that include oats, try our Cinnamon Roll Overnight Oats, Peanut Butter Energy Balls or Baked Oatmeal with Pears. Adding a cup of blueberries to your daily diet may do more than offer a flavorful boost with no added sugar. One study showed that, when people ate fresh blueberries, powdered blueberries, and a control (no blueberries) over several weeks, while no major differences were found between the groups in terms of blood pressure, the study did find that fresh and powdered blueberries slightly improved levels of a compound (nitrite) that may support blood vessel health. An older study showed that eating around 1 cup of wild blueberries (the slightly smaller blueberries that are typically found frozen in your grocery store) every day may help reduce systolic blood pressure. Blueberries contain fiber, vitamins and minerals, nutrients that can help support a person's cardiovascular and overall health. And like many other naturally blue or purple foods, blueberries contain anthocyanins, a polyphenol that gives these foods that beautiful colorful hue and may account for the blood pressure benefits that have been observed. While wild blueberries contain more anthocyanins than cultivated blueberries, all blueberries pack a serious anthocyanin punch. No matter whether you are enjoying Blueberry-Lemon Energy Balls or Blueberry Almond Chia Pudding, they're delicious and help support healthy blood pressure levels. Sipping on a glass of 100% orange juice can do much more for you than support your immune system. Pure OJ is a natural source of potassium, one of the highlighted minerals of the DASH diet. Citrus fruits, like the oranges used to make 100% OJ, contain an antioxidant called hesperidin. This antioxidant may play a role in supporting heart health in various ways. In one randomized controlled trial, people with either stage 1 or pre-hypertension who consumed 500 milliliters of orange juice daily for 12 weeks had significantly reduced systolic blood pressure compared with those who drank a hesperidin-free drink with the same amount of calories, vitamin C and citric acid. Sipping on a Carrot Orange Juice or Frozen Orange-Ginger-Turmeric Shots can give you a boost of hesperidin in a delicious vessel. When it comes to managing blood pressure levels, sodium might be the first thing that comes to mind. And while limiting sodium intake can be helpful, there are several other things to consider when following a DASH diet eating pattern. Namely, certain carbs like fruits, beans, yogurt and oats can provide nutrients like potassium and fiber which are crucial for heart health and blood pressure management. Read the original article on EATINGWELL
News18
17-05-2025
- Health
- News18
Hypertension Is Preventable: Here's How to Manage It Effectively
Last Updated: Hypertension is largely preventable and manageable through conscious lifestyle choices and increased awareness Hypertension, or high blood pressure, is often called the 'silent killer" because it can quietly damage the body for years before symptoms appear. The good news? Hypertension is largely preventable and manageable through conscious lifestyle choices and increased awareness. Dr. Satish Koul, Senior Director & Unit Head, Internal Medicine, Fortis Memorial Research Institute, Gurugram, shares all you need to know: Maintain a Healthy Diet A heart-friendly diet plays a crucial role. Focus on fresh fruits, vegetables, whole grains, lean proteins, and low-fat dairy. Reduce salt intake—excess sodium raises blood pressure. The DASH (Dietary Approaches to Stop Hypertension) diet is a proven method for lowering blood pressure. Exercise Regularly Aim for at least 30 minutes of moderate physical activity most days of the week. Walking, cycling, swimming, or even dancing can improve heart health and help keep your blood pressure in check. Limit Alcohol and Quit Smoking Drinking in moderation and avoiding tobacco significantly reduce your risk. Both habits are strongly linked to elevated blood pressure and heart disease. Manage Stress Chronic stress may contribute to high blood pressure. Practice relaxation techniques such as deep breathing, meditation, yoga, or engage in hobbies you enjoy to help stay calm and centered. Take Medications If Prescribed If lifestyle changes alone aren't enough, your doctor may prescribe medications. Always follow medical advice carefully and never skip doses. First Published: May 17, 2025, 15:18 IST
