Several factors – for example, age, lifestyle and health conditions – can influence a person’s cognitive function and how long they live. According to one doctor, the dietary choices you make can make a significant impact.
GP Claire Merrifield spoke exclusively to GB News about the “best foods” for longevity and reducing your risk of developing dementia.
The expert stated: “At this time of the year we’re often thinking about what things in our lives need to change. It tends to be a time of scarcity where we stop drinking and cut down on calories, but often we’re not thinking about the long-term.
“Fortunately, there are some simple and delicious foods that improve longevity and can actually reduce your risk of dementia. The added bonus is they’re generally good for your waistline too.”
‘Dietary intake of omega-3 fatty acids reduces the risk of heart disease, diabetes, depression and cancer’
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Emphasising the importance of omega-3 fatty acids, she recommended stocking up on oily fish, nuts and seeds.
For a longevity boost and reduced risk of dementia, Dr Merrifield reaches for a handful of nuts as an afternoon snack.
Omega-3 fatty acids
The expert stated: “Dietary intake of omega-3 fatty acids reduces the risk of heart disease, diabetes, depression and cancer.
“They can also improve blood flow in the brain and cognitive function.”
Referencing an article published in the National Library of Medicine on the relationship between omega-3 fatty acids and cognitive decline, she said: “There is emerging evidence that eating omega-3 fatty acids can reduce the risk of developing dementia or cognitive decline by up to 20 per cent.”
Oily fish
If you want to increase your intake of omega-3 fatty acids, one of the “best sources” is fish like mackerel, salmon, anchovy and tuna.
Dr Merrifield said: “The recommended intake is around two portions of oily fish a week. In general, if you’re not eating around two portions of oily fish a week, I’d recommend you consider omega-3 supplements.”
Nuts and seeds
For non-fish eaters, nuts and seeds are also a good source of omega-3s – not to mention versatile.
Dr Merrifield said: “These can be eaten as a snack or sprinkled onto your breakfast cereal or a bowl of yoghurt. Chia seeds, flaxseed and walnuts are some of the best options here.”
The benefits of eating nuts are wide-reaching. The expert explained: “In addition to omega-3 fatty acids, nuts have a whole host of bioactive compounds such as vitamins, minerals and antioxidants.”
She referenced an article published in BMC Medicine on nut consumption and the risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality.
It read: “Higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality, and mortality from respiratory disease, diabetes, and infections.”
The GP concluded: “I keep a jar of mixed nuts on my kitchen counter and a handful of nuts is my go-to afternoon snack.”
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‘I keep a jar of mixed nuts on my kitchen counter and a handful of nuts is my go-to afternoon snack’
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Best foods for longevity and reducing your risk of dementia
- Omega-3 fatty acids
- Oily fish
- Nuts and seeds
- Polyphenols
- Fruits and vegetables
- Legumes
- Whole grains
Before changing your diet, it is always best to consult your GP, as they can give you tailored advice for your specific concerns and needs.
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