Alzheimer’s disease is a debilitating neurological condition that affects millions of people worldwide. While there are no known cures for dementia or Alzheimer’s, there are ways to lower one’s risk of developing the condition.
One of the ways is by watching the foods we eat and avoiding those that may increase the risk of dementia. In this article, we explore 30 foods that could increase the likelihood of developing dementia.
1. Processed Foods
Processed foods are notorious for their high levels of salt, sugar, and saturated fats, all of which have been linked to cognitive decline.
Processed foods include packaged snacks, fast food, and anything pre-packaged that comes with long lists of hard-to-pronounce ingredients. Eating a diet that is predominantly made up of processed foods could lead to inflammation of the brain, which in turn increases the risk of dementia.
2. Refined Sugars
Refined sugars are notoriously detrimental to health and have been linked to several health conditions. When consumed in excess, refined sugars can lead to inflammation in the brain, which has been linked with increased risk of dementia.
Foods containing refined sugars include sodas, candy, and baked goods such as cakes and cookies.
3. Red Meat
Red meat is high in saturated fats, which can cause an inflammatory response in the body when consumed in high amounts. Studies have shown that chronic inflammation can lead to cognitive problems, including dementia.
While red meat is a good source of protein, it is best consumed in moderation, alongside plenty of fresh vegetables and fruits.
4. Fried Foods
Fried foods are high in unhealthy fats, which can cause inflammation in the body and brain. Fried foods also tend to be high in salt, which can cause high blood pressure when consumed in high amounts.
Hypertension has been linked to an increased risk of dementia, meaning that people who consume high levels of fried foods may be at an increased risk of developing this debilitating condition.
5. Alcohol
Drinking too much alcohol can be detrimental to health, especially to cognitive function.
Excessive alcohol consumption has been linked to a higher risk of dementia, with studies showing that heavy drinkers are more likely to develop the condition than those who abstain. Alcohol can also increase blood pressure, which as we already noted, is linked to dementia.
6. Trans Fats
Trans fats are found in many processed foods, including fried foods, baked goods, and margarine. Consuming too many trans fats has been linked to a higher risk of heart disease, cancer, and cognitive decline.
These harmful fats increase inflammation throughout the body, causing damage to vital organs, including the brain.
7. White Flour Products
White flour products, including white bread and pastries, are made from refined flour and can cause blood sugar spikes when consumed in large amounts. High blood sugar levels cause inflammation throughout the body, including the brain.
Inflammation has been linked to cognitive decline and other health issues.
8. Canned Foods
Canned foods are often high in sodium (salt) and preservatives, which can cause inflammation in the brain. Opting for fresh or frozen vegetables and fruits is a better option as they tend to have higher nutrient contents compared to canned ones.
9. Cheese
Cheese is often high in saturated fats, which can cause an inflammatory response in the body and put individuals at risk of cognitive decline and dementia.
While cheese is an excellent source of calcium and other nutrients, it is best consumed in moderation, alongside plenty of fresh vegetables and fruits.
10. Ice Cream
Ice cream is often high in sugar and unhealthy fats. Excessive consumption of ice cream has been linked to an increased risk of dementia. Opting for healthier dessert choices such as fruits, nuts, and yogurt may be a better option.
11. Margarine and Shortening
Margarine and shortening are high in trans fats, which can cause cognitive decline and other health issues when consumed in high amounts. Choosing healthy fats such as olive oil, avocados, and nuts are better options.
12. Processed Meats
Processed meats such as hot dogs, salami, and bacon are high in saturated fats and sodium, which can cause inflammation throughout the body, increasing the risk of cognitive decline and dementia.
Choosing healthier sources of protein such as beans, lentils, and fish is recommended.
13. Energy Drinks
Energy drinks are often high in caffeine, sugar, and preservatives, which can cause inflammation throughout the body, including the brain.
Studies have shown that excessive consumption of energy drinks can lead to cognitive decline and other health issues.
14. Microwave Popcorn
Microwave popcorn is often high in sodium, trans fats, and preservatives, which can cause inflammation and cognitive decline when consumed in high amounts. Opting for healthier snacks such as fruits, nuts, and air-popped popcorn is recommended.
15. Artificial Sweeteners
Artificial sweeteners can lead to inflammation throughout the body, which in turn can lead to an increased risk of cognitive decline and other health issues. Opting for natural sweeteners such as honey and maple syrup can be a better option.
16. Excessive Salt Intake
Excessive salt intake has been linked to high blood pressure, which can lead to cognitive decline and dementia. Choosing low-sodium options and using salt in moderation is recommended.
17. High-Fat Dairy
High-fat dairy products such as cream and whole milk are high in saturated fats, which can cause inflammation in the brain and throughout the body. Choosing low-fat dairy options or plant-based alternatives can be a better option.
18. White Rice
White rice is often processed and stripped of most nutrients, causing a spike in blood sugar levels when consumed. High blood sugar levels can cause inflammation throughout the body, including the brain.
Opting for healthier grains such as quinoa and brown rice is recommended.
19. Commercial Salad Dressings
Commercial salad dressings can be high in preservatives, unhealthy fats, and sugar, which can increase the risk of cognitive decline and other health issues.
Opting for homemade dressings made from healthy fats such as olive oil and vinegar, or lemon juice is recommended.
20. Soft Drinks
Soft drinks are often high in sugar, caffeine, and preservatives, all of which can cause inflammation in the body, including the brain. Studies have linked excessive consumption of soft drinks to cognitive decline and other health issues.
21. Hydrogenated Oils
Hydrogenated oils are often found in processed foods and can be harmful to health in several ways. These oils contain trans fats, which can cause inflammation and cognitive decline when consumed in high amounts.
22. Soybean Oil
Soybean oil is often used in packaged foods, baked goods, and fast foods. This oil contains high levels of omega-6 fatty acids, which in excess, can lead to inflammation throughout the body and an increased risk of cognitive dysfunction.
23. Commercial Baked Goods
Commercial baked goods are often high in sugar, unhealthy fats, and preservatives, all of which can cause inflammation throughout the body. Opting for homemade baked goods made from healthier ingredients and natural sweeteners can be a better option.
24. High-Sugar Foods
Foods high in sugar can cause blood sugar spikes and inflammation throughout the body, including the brain. Opting for healthier sweeteners such as honey and maple syrup, and consuming sugar in moderation is recommended.
25. High-Fat Meats
High-fat meats such as beef, lamb, and pork, can be high in saturated fats that can cause inflammation and cognitive decline. Choosing lean protein sources such as poultry, fish, and plant-based proteins is a better option.
26. Fast Foods
Fast foods are often high in unhealthy fats, sugar, and salt, which can cause inflammation in the body, including the brain. Excessive consumption of fast foods has been linked to cognitive decline and other health issues.
27. High-Sugar Drinks
High-sugar drinks such as energy drinks, soda, and sports drinks can cause blood sugar spikes and inflammation throughout the body, including the brain.
Opting for healthier beverages such as water, herbal teas, and natural fruit juices can be a better option.
28. Artificial Flavorings
Artificial flavorings can be found in processed foods, fast food, and packaged snacks, and can be harmful to health when consumed in high amounts. These flavorings can cause inflammation and cognitive decline when consumed regularly.
29. High-Sugar Breakfast Cereals
High-sugar breakfast cereals can cause blood sugar spikes and inflammation throughout the body when consumed in large amounts. Opting for lower sugar cereals, or better yet, whole-grain toast with a healthy breakfast, can be a better option.
30. White Flour Tortillas
White flour tortillas are often stripped of most nutrients and can cause blood sugar spikes when consumed in large amounts. Opting for healthier alternatives such as whole-grain tortillas or corn tortillas is a better option.
