Food for thought

Research shows that a diet high in fruits, vegetables, cereals and fish and low in fat (especially saturated fat) slows cognitive decline and lowers our risk of dementia as we age. To get the most benefit from your meals:

• choose dark coloured vegetables and berries for their antioxidant content;
• eat complex carbohydrates (examples include wholegrain cereals, fruits and vegetables). They lower cholesterol and decrease your risk of developing type 2 diabetes — a risk factor for cognitive decline and dementia. Oats, because of the type of fibre they contain, are especially good;
• cook ”lighter.” Baking and steaming instead of frying cuts down on fat;
• drink beverages made from plants because they contain antioxidants — tea is a particularly good source;
• choose fatty fish such as salmon, mackerel and sardines as a source of health-protecting omega-3 fats;
• cut down on salt. High levels of sodium increase your risk of high blood pressure — another risk factor for dementia. Removing the salt shaker from the table helps.