Mediterranean Diet Could Slash Alzheimers

21 April 2006

Eating a Mediterranean diet - high in fruit, vegetables, fish, olive oil and low in red meat and animal fats - could cut the risk of Alzheimer’s disease by as much as 40 per cent, says a large US study.

The new study followed 2258 elderly New Yorkers with no dementia for about four years. Their food intake was measured against a ‘Mediterranean Diet' score.

Doctors found that each increasing point on the Med diet score was linked with a 10 per cent drop in Alzheimer's risk.

Individuals whose diet closely resembled the Med diet had a 40 per cent lower risk of Alzheimer's than those who adhered the least to the diet.*

Longer Life and Less Heart Disease

A healthy brain is not the only benefit of eating the Mediterranean way.
The fish, fruit and vegetable plan has already been shown in European research to offer other health benefits including:

• longer life


• less heart disease


• healthier arteries


• protection against some cancers

What To Eat Keep Your Brain Young

Eat Daily

• Grains, fresh fruits and vegetables including garlic and onions, olive oil, cheeses, yogurt, and legumes.


• Heart health friendly olive oil is a main staple – high in monounsaturated fat which lowers cholesterol.


• Red wine regularly with main meal - about 1-2 glasses per day. (Exceeding three glasses a day reverses the benefits)


• Walnuts and almonds – more monounsaturated fats - lower blood cholesterol.


• Soup to start: Most Mediterranean dishes begin with a light vegetable soup.

Why? Fresh fruits, vegetables, and grains are rich in anti oxidants which help prevent cancer, heart disease and boost the immune system, lower blood pressure and fight infection. Soup slows the pace of the meal, and ensures diners don't gorge too much on the main course.

Eaten weekly:

Fish and seafood, poultry, eggs, goat’s milk feta cheese and sweets.

• Grilled not fried: Most Mediterranean fish and vegetables are grilled, charbroiled, or boiled, and not fried (except certain specialty dishes, such as fried zucchini or fried squid). Brushed with olive oil, they are still tasty and not loaded with animal fats.


• Honey is a common natural sweetener used in desserts – offering the luxury of sweetness with masses of other biologic actives...

Why? Fish contains Omega-3 fatty acid which lowers heart disease risk. While feta and other cheese are not fat-free they have lots of of calcium, zinc, riboflavin, and vitamin B12, which help strengthen bones, teeth, and the immune system.

Eaten monthly:

Red meat – another big difference when compared with standard Western diets.

*The latest research on the benefits of the Mediterranean Diet was published on-line in the Annals of Neurology (April 18).

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