How the MIND Diet Affects Obesity and Lipids

As we age, no diet can ensure that our brains will remain healthy. However, maintaining a healthy mind can be facilitated by eating a balanced diet that is high in fruits, vegetables, whole grains, legumes, and dairy products. It's also a good idea to choose protein from fish and plants rather than saturated fats, as well as healthy fats like olive or canola oil. According to research, eating a plant-based diet that includes healthy veggies may prevent cognitive decline. One diet that has shown to be effective in delaying cognitive deterioration is the MIND diet. According to one study, the MIND diet can also be helpful in the fight against chronic illness, such as obesity and lipid management.

Let's talk about the DASH and Mediterranean diets, as the MIND diet includes items from each of them. The eating plan called the DASH diet is intended to treat or prevent hypertension. "Dietary Approaches to Stop Hypertension is referred to as DASH." Foods high in potassium, calcium, and magnesium are included in the diet. These minerals help control blood pressure. High-sodium, high-saturated-fat, and added-sugar foods are not allowed on the diet.
The Mediterranean diet is made up of the regional foods of Greece, Italy, and other nations bordering the Mediterranean Sea. The majority of the food in the diet is from plants, such as whole grains, vegetables, legumes, fruits, nuts, seeds, spices, and herbs. Olive oil accounts for the majority of the fat in the diet. Dairy, chicken, and fish are acceptable in moderation. Red meat and sweets should be consumed very seldom.

The DASH and Mediterranean diets are combined in the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet. The MIND diet combines components of the DASH and Mediterranean diets that are known to improve cognitive performance and shield the brain from aging-related illnesses like Alzheimer's disease. Green leafy vegetables like kale, spinach, collard greens, and others are essential components of the MIND diet. According to one study, the MIND diet is helpful in treating chronic diseases as well.

A total of 1,328 Kurdish adults, ages 39 to 53, participated in the study. The MIND diet pattern's adherence was assessed by the study's researchers. And the researchers came to the conclusion that following the MIND diet is linked to lower BMI, triglycerides, and HDL cholesterol.

Healthcare professionals should inform their patients about the MIND duet's cognitive benefits for chronic diseases.

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Some Fruits and Vegetables May Better Treat Hypertension than Others

Hypertension is very prevalent in the U.S. and worldwide. The condition can increase the risk for stroke and heart disease. Many American adults have hypertension, and it is not under control for a large number of these adults. Hypertension usually has no symptoms, so the only way to determine if a person has hypertension is by measuring their blood pressure. A number of diets that emphasize fruits and vegetables have been found to lower blood pressure. However, not a lot of attention has been paid to determining which fruits and vegetables, and which combinations of fruits and vegetables are most beneficial. And a recent study set out to do just that.

The study was a meta-analysis where the databases PubMed and Embase were searched for relevant studies, by the researchers, using search terms that contained  the keywords “fruits,” “vegetables,” and "hypertension." The researchers ended the search on May 15th 2022. The researchers extracted a total of 17566 articles. And after an exhaustive selection process, the researchers concluded that 18 studies met the inclusion criteria. Some of the elements of the criteria were relevance, case-control, the availability of full text rather than just the abstract, and how the title described the study.

Hypertension was the outcome of most of the studies. And most of the studies used the following hypertension guidelines: SBP ≥140 mm Hg and/or DBP ≥ 90 mm Hg, or SBP ≥ 135 mm Hg and/or DBP ≥85 mm Hg.” Some studies used a medical diagnosis of hypertension or a prescription for hypertension medication as a guideline. If a subject’s SBP was  ≥130 mm Hg, and/or the DBP ≥85 mm Hg, that subject was deemed to have elevated blood pressure

The researchers concluded that the results of this meta-analysis support dietary advice to increase the consumption of fruit and vegetables as part of strategies to prevent hypertension. The results show that a high intake of fruits and vegetables combined and total fruits, but not total vegetables, was associated with a lower risk of hypertension.

A daily intake of up to 800 grams of a combination of fruits and vegetables was associated linearly with hypertension prevention. And for some specific fruits and vegetables, such as cantaloupe, potatoes, and Brussels sprouts, there was an associated increased risk of hypertension, while apples, pears, avocado, blueberries, raisins or grapes, broccoli, carrots, lettuce, and onions appeared to lower the risk. Of course, more studies are needed to ferret out specific fruits and vegetables that are the most helpful in the treatment of hypertension.

Healthcare providers might want to investigate this study and other studies on diet to help the patient decide on the best diet to follow for hypertension.

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