Revealed: The science-backed diet said to slash your risk of dementia

It is a cruel disease that affects millions of people around the world.

But experts say four in 10 cases of dementia can be prevented by lifestyle changes such as healthy eating, exercise and a good night’s sleep.

In an effort to reduce the number of cases of dementia, US researchers have developed a diet shown to protect brain health and reduce the risk of the memory-robbing disease.

The MIND diet is packed with fish, legumes and vegetables, which are thought to slow and limit the decline of cognitive function.

Here, MailOnline breaks down which foods you should include in your diet to keep your brain healthy.

The best way to prevent dementia and Alzheimer’s disease is to eat a healthy diet, exercise regularly, not smoke and maintain normal blood pressure and cholesterol levels.

Researchers at Rush University in Chicago identified the MIND in 2015, a combination of the Mediterranean diet and the DASH diet.

The Mediterranean diet emphasizes the importance of whole grains, fruits and vegetables, fish and legumes, while the DASH focuses on reducing salt intake.

Tracy Parker, heart health dietitian at the British Heart Foundation (BHF), said: ‘Both diets are backed by a lot of research showing that they can promote your heart health, and there is some evidence that they can contribute to lower levels of mental decline.”

But the MIND diet has shown even greater effects than either diet alone.

Dr. Martha Clare Morris and colleagues from Rush University Medical Center and the Harvard Chan School of Public Health followed a group of more than a thousand older adults who were free of dementia for nine years.

They developed a MIND diet score based on foods that appeared to protect against dementia and cognitive decline. Those with the highest MIND score had the slowest rate of cognitive decline.

The diet involves eating at least three servings of whole grains, such as oats, quinoa and brown rice, every day.

Those who follow it should also consume at least six servings of green leafy vegetables, five servings of nuts, four beans and two servings of berries.

Ms Parker said: ‘Berries such as strawberries, blueberries and blackberries also have many brain-protecting benefits.’

At least two servings of poultry and one serving of fish are recommended.

Meanwhile, red meat, fried foods and sweets should be avoided.

Experts say these foods contain high levels of antioxidants, which help protect against some of the brain cell damage associated with dementia.

They can also increase the levels of proteins in the brain that protect brain cells from this damage, says Alzheimer’s Society.

The The diet is low in cholesterol, which may be linked to memory and thinking problems, according to recent research.

Dementia is related to an abnormal buildup of proteins in the brain called amyloid and tau.

When these toxic proteins build up in the brain, the organ launches an inflammatory response to keep the damage at bay.

But diets like MIND, packed with fruits and vegetables high in antioxidants, can reduce inflammation, according to the Harvard School of Public Health.

The diet, recommended by Ms Parker, contains vitamins such as vitamin C, E and beta-carotene, all of which act as antioxidants.

According to the Alzheimer’s Society, these antioxidants help prevent disruption and damage caused by free radicals, which contribute to brain aging.

Although they are not always harmful, they can damage proteins, DNA and cell membranes and cause tissue damage and inflammation.

The charity says the brains of people with Alzheimer’s disease contain higher levels of natural antioxidants which are thought to be responsible for ‘scavenging’ excess free radicals, suggesting the brain is trying to fight damage.

Therefore, eating more antioxidants can help fight free radicals and prevent damage, experts say.

Research on the diet in people living in retirement communities shows that those who follow this diet the most have brains that are seven and a half years younger than those who do not.

Although it may have brain-boosting properties, there hasn’t been enough research to make the MIND diet part of the national dietary guidelines, says Ms Parker.

She said: ‘We need further research to narrow down the specific foods and quantities.’