Heart-Healthy Diet Benefits: What’s Good for the Heart Is Good for the Brain

Senior Heart Health  |  February 20, 2025

What Every Senior in North and West Vancouver Needs to Know About Maintaining a Healthy Heart and Mind

Did you know that a heart-healthy diet directly benefits brain health? When you take healthful eating to heart, it will go to your head, too. A well-balanced, heart-healthy diet—rich in fruits, vegetables and whole grains—reduces plaque build-up in the arteries to deliver a free-flowing stream of oxygen to all parts of the body, including the brain. 

Nutritious eating benefits the senior’s brain by boosting mental performance, slowing the aging process and lowering the risk of dementia.

Five Elements of a Heart-Healthy Diet

#1. Vitamins:

Particularly folate and B12—help prevent the inflammation that causes plaque to narrow arteries, which can lead to heart attack and stroke, which can diminish cognitive function. Folate comes from cooked, dry beans, peas, peanuts, oranges and orange juice, dark-green leafy vegetables like spinach and mustard greens, fortified cereals and enriched grain products. B12 is in salmon, trout, beef, poultry, cheese, eggs and fortified cereals.

#2. Antioxidants:

Vitamins A, C and E and nutrients lutein, lycopene and selenium—promote brain health. Good sources include dark-skinned fruits and vegetables. Vegetables include: kale, spinach, brussels sprouts, alfalfa sprouts, broccoli, beets, red bell pepper, onion, corn and eggplant. Fruits high in antioxidants include prunes, raisins, blueberries, blackberries, strawberries, raspberries, plums, oranges, red grapes and cherries. Almonds, pecans and walnuts also are good antioxidant sources.

#3. Minerals:

Some minerals boost brain function. Iron—from organ meats, beef, pork and most legumes—supports focus and concentration. Zinc—from beef and other meats, oysters, whole-grain bread and soybeans—sharpens verbal memory, helping you recall words.

#4. Omega-3 Fatty Acids:

Found in fatty fish, such as salmon, trout, halibut, mackerel and tuna, help build gray matter, promoting intellectual performance. WebMD reports that one study found that healthy adults who ate the most omega-3 fatty acids had the most gray matter in brain areas that regulate mood. Among cooking oils, canola and walnut oil, are the best sources of omega-3s. On the other hand, a diet high in saturated fats can raise the risk of Alzheimer’s disease.

#5. Maintaining a Healthy Body Weight

Through healthful diet and exercise—are essential to the heart and mind. The Alzheimer’s Association reports that a long-term study of 1,500 adults found that those who were obese in middle age were twice as likely to develop dementia. And those who also had high cholesterol and high blood pressure were six times at greater risk of dementia.

A diet rich in essential vitamins, antioxidants, minerals, and omega-3 fatty acids can help support cognitive function, enhance memory, and reduce the risk of neurodegenerative diseases. Additionally, maintaining a healthy body weight through balanced eating and regular exercise is crucial for long-term cognitive well-being. 

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