Chicago

Looking for a healthy food for your brain that will help to reduce dementia and improve your chances of avoiding cognitive decline by up to 20%? Well, your answer doesn’t come from the land, but from the sea. Fish rich in Omega 3 fatty acids can help you to preserve your brain health and keep those fond memories fresh. If you and your family don’t already eat fish regularly, here are 4 steps to dementia prevention through an Omega 3 rich diet:

1. Start slowly – you don’t need to overhaul your diet right away, start incorporating fish high in omega 3’s like salmon, tuna and sardines into your diet a couple of times per week

2. Make fish burgers – since red meat can increase the chances of dementia, replace traditional burger patties with tuna or salmon burgers. Buy them pre-made or create your own from steaks or canned fish

3. Put them on the grill – not only meat is good for BBQ, buy fish steaks, or make fish kabobs on the grill. Make sure you choose fish that won’t fall apart when cooked, like tuna or salmon

4. Buy canned – there’s nothing wrong with using canned tuna, salmon or other types of seafood for a fast lunch or snack. Put it over salad, on crackers, or make a sandwich on multi-grain bread, but make sure you use little or no mayo to reduce the bad fats!

Sources:

1. CogniFit

2. International Food Information Council

Image Source: healthhype.com

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