Blood Pressure and Cholesterol Control

Although it may seem interesting between heart disease and Alzheimer’s, there are many common risk factors. Because the vascular system provides blood flow to the brain. The disruption in blood flow leads to brain tissue damage. High blood pressure and cholesterol are therefore dangerous for brain health. In long-term studies, if the systolic blood pressure, which we call high blood pressure, is between 140-160 mmHg or above, the risk of Alzheimer’s disease and other types of dementia more than doubles. Cholesterol plays a role in the formation of amyloid beta plaques, disrupting the characteristics of Alzheimer’s disease. Reducing these two factors significantly protects your heart and brain health and supports healthy aging.

Do I consume brain-friendly foods?
The foods we eat have a great impact on the structure and health of our brain. Because the brain is an organ that uses approximately 20 percent of the body’s calories and spends a lot of energy to maintain concentration. For this reason, it is necessary to use a ‘quality’ fuel that will feed the brain. Some foods have been proven to contribute to brain health.

Here are some foods that have been proven to help your brain:

Fatty fish: Fatty fish contain omega-3 fatty acids, which we know are good for your brain. Omega-3s help repair tissues in your body, including brain cells, and improve nerve cells.

Dark chocolate: Dark chocolate contains cocoa flavonoids, a type of antioxidant. Antioxidants are especially important for brain health because they help fight oxidative stress, which contributes to age-related cognitive decline and brain diseases. Cocoa can help stimulate nerve cell and blood vessel growth in parts of the brain involved in memory and learning.

It can also stimulate blood flow to your brain.

Fruits: Many fruits, like dark chocolate, also contain antioxidants called flavonoids. Antioxidants in fruits include anthocyanins, caffeic acid, catechins, and quercetin. A 2014 study showed us that antioxidant compounds in fruits have effects such as improving communication between brain cells, reducing inflammation in the body, encouraging brain cells to form new connections, enhancing learning and memory, and reducing age-related neurodegenerative diseases and cognitive decline. The main fruits that protect brain health are strawberries, blackberries, blueberries and mulberries.

Nuts and seeds: Foods such as almonds and walnuts protect brain health because they contain omega-3 fatty acids and antioxidants, and are rich sources of vitamin E, which also protects cells against oxidative stress caused by free radicals. As we age, brain functions exposed to oxidative stress may deteriorate. Therefore, vitamin E can support brain health in older ages. A 2014 study found that vitamin E contributes to cognitive function and reduces the risk of Alzheimer’s disease. Broccoli: Broccoli is a food rich in fiber and nutritional value. In addition to being a low-calorie source of dietary fiber, it is also good for the brain. Broccoli is rich in compounds called glucosinolates. When the body breaks them down, it produces isothiocyanates. Isothiocyanates may reduce oxidative stress and the risk of neurodegenerative diseases. Broccoli also contains vitamin C and flavonoids, antioxidants that protect brain health. Other vegetables that contain glucosinolates include: Brussels sprouts, bok choy, cabbage, cauliflower, sugar beets, kale.