2. LOWER INFLAMMATION
Bodily inflammation is a common trigger of both heart attack and Alzheimer’s disease. Here’s how to lower inflammation, which will lower your cholesterol as well:
• Take low-dose aspirin daily. You may already be on aspirin therapy, but if you’re not, ask your doctor about taking a dose of 81 mg.
• Follow a plant-based or Mediterranean diet. Eat plenty of fresh fruits and vegetables; get your protein from plant-based sources like tofu, beans, or cold water fish such as salmon or trout; use olive oil for fat; and eat nuts and whole grains.
• Take vitamin C. Taking 2,000 mg of vitamin C daily will ease inflammation.
• Supplement with fish oil. Take 2,000 mg of fish oil, and make sure it comes from a high-quality source. If you are on both daily aspirin therapy and a blood thinner, cut back on the fish oil if you notice bruising.
• Choose cherries. Fresh cherries or tart cherry juice is a natural anti-inflammatory.
• Drink fresh juice. Combining fresh vegetables in a juicer creates a healthful inflammation-reducing beverage. You can choose just about any colorful fruit or vegetable concoction that suits your taste.
• If you smoke, quit.
3. GET MOVING
Numerous studies demonstrate that aerobic exercise can not only keep you sharper, but also reduce your risk of Alzheimer’s. But what kind of exercise is best?
Most research has focused on aerobic exercise, because of the theory that it gets more oxygen to the brain. But there is also evidence that weight training and balance exercise are beneficial.
I recommend a well-balanced program that includes a daily, hour-long, brisk walk coupled with weight training and balance exercise three times a week. This will help maintain balance strength as well as minimize the risk of falls, both of which are serious concerns as we age.
Although there remains much to learn about Alzheimer’s disease, its connection with cardiovascular disease is becoming increasingly obvious.
All of this boils down to one simple, powerful message: If you do everything in your power to prevent heart disease, you’ll be keeping your brain healthy too.
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