15 simple diet changes that makes healthy brain and cut Alzheimer's risk

 

Want to preserve your brain health for the long run? Here are the simple diet changes 

1. At least three servings of whole grains a day
2. Green leafy vegetables (such as salad) at least six times a week
3. Other vegetables at least once a day
4. Berries at least twice a week (bright-colored fruits)
5. Beans more than three times a week
6. Nuts at least five times a week
7. various vegetable oil for cooking (Sunflower, olive, Peanut, etc best is use them in combination)
8. Less than a tablespoon of butter or margarine a day
9. Less than a serving of cheese a week
10. No surgery food or Less than five pastries or sweets a week
11. No Fried or fast food or less than once a week
12. No alcohol or One glass of wine or other alcoholic drink a day
13. No Red meat or less than four times a week
14. No Poultry or at least twice a week
15. Fish at least once a week or omega containing foods such as Nuts and seeds (such as flaxseed, chia seeds, and walnuts)