Cookies on the Healthspan site
By clicking 'accept', you are agreeing to Healthspan's use of cookies. For more information, please read our Cookie Policy
Serves: 4
460 calories per serving
Salmon, like other oily fish, is a rich source of the essential omega 3 fatty acids 'EPA' and 'DHA'. These fatty acids must be obtained from the diet as they cannot be made in the body. Vascular Oily fish can help to reduce levels of 'bad' LDL cholesterol, which in turn may help to protect against vascular dementia. It is thought that vascular dementia is caused when cholesterol clogged arteries can't deliver enough oxygen-rich blood to the brain.
For the salmon
For the beetroot slaw
Method:
Serves: 4
400 calories per serving
A portion of wholegrain red rice provides an excellent source of fibre-rich complex carbohydrates. Carbohydrate foods are converted to glucose in the body, providing energy to all cells including those of the brain. Moreover, complex carbohydrates are broken down slowly, meaning that they provide a steady release of glucose, helping to keep you mentally alert throughout the day.
For the salad
For the dressing
Method:
Serves: 2
420 calories per serving
Avocados are a rich source of folate, vitamin E, potassium and monounsaturated (good) fats. These nutrients have been linked to a reduction in 'bad' LDL cholesterol, as well as maintaining healthy blood pressure. Both of factors will help to reduce the likelihood of having a stroke, which is a major risk factor for dementia.
For the salad
For the dressing
Method:
Serves: 4
240 calories per serving
Nuts are a good source of vitamin E and the omega 3 fatty acid, ALA. Nuts make a healthy addition to the diet as they are a rich source of heart-healthy monounsaturated fats. Moreover, studies have shown that walnuts may help to improve memory and concentration, adding to the research surrounding their positive effect on reducing cognitive impairment and overall brain health.
Ingredients
Method:
Serves: 2
308 calories per serving
Maintaining a healthy body weight is likely to reduce your risk of high blood pressure and heart disease both of which put you at greater risk of dementia. This low-calorie dish is inspired by the Mediterranean and includes tomatoes and olive oil, which form a key part of this diet. Research suggests the Mediterranean diet may reduce the risk of developing problems with memory and thinking.
Ingredients
Method:
Serves: 1
100 calories per serving
Blueberries are a particularly good source of anti-oxidant flavonoids, which research has associated with higher cognitive function (predictive of lower dementia risk). Whilst one single food is not going to prevent disease, blueberries make a nutritious addition to a healthy diet.
Ingredients
Method:
Rob Hobson MSc RNutr is a Registered Nutritionist who has worked with some of the UK’s largest food and health companies and performs training in the public health sector (including government agencies and the NHS). Rob contributes regularly to UK press publications and has a monthly column in Women's Health magazine.
Find out more at Rob Hobson's website, or read more about Healthspan's health experts.
Nothing beats a healthy, balanced diet to provide all the nutrients we need. But when this isn’t possible, supplements can help. This article isn’t intended to replace medical advice. Please consult your healthcare professional before trying supplements or herbal medicines.