Here are five tips based on the latest evidence-based research that you can implement in your diet today to help fend off age-related dementia and Alzheimer’s. These tips are based on a diet you may already have heard of…the Mediterranean diet.

1. Eat fatty fish such as tuna, sardines, mackerel or salmon, at least once a week, preferably twice. Fatty fish contain omega-3 fats which, guess what, are also found in the human brain and the amount decreases as you age.
2. Eat more vegetables everyday particularly the dark leafy green veggies. Strive for a minimum of two servings of vegetables per day, preferably up to seven-nine total servings.
3. Add nuts to your diet, about a handful each day. Try walnuts, almonds and pecans in particular for their vitamin E, omega-3 (walnuts) and antioxidant content.
4. Switch to canola oil or olive oil for omega-3 and vitamin E.
5. Cut the saturated fat in your diet from all sources. Select fat free milk and lower fat cheeses and yogurt; buy lean cuts of meat and do vegetarian meals once or twice a week that focus on beans and whole grains.