{"id":11549,"date":"2021-09-11T10:46:38","date_gmt":"2021-09-11T17:46:38","guid":{"rendered":"http:\/\/lesliedinaberg.com\/wordpress\/?p=11549"},"modified":"2021-09-11T15:07:09","modified_gmt":"2021-09-11T22:07:09","slug":"westmont-livings-nutrition-tips-for-brain-health","status":"publish","type":"post","link":"https:\/\/lesliedinaberg.com\/wordpress\/?p=11549","title":{"rendered":"Westmont Living\u2019s Nutrition Tips for Brain Health"},"content":{"rendered":"

\"\"<\/a>Diet and exercise is the\u00a0key to good health at any\u00a0age, but particularly as\u00a0you grow older. Current\u00a0research says a brain-healthy diet\u00a0encourages good blood flow to the\u00a0brain, is low in fat and cholesterol, and\u00a0includes vibrant foods rich in antioxidants.\u00a0Like the heart, the brain needs\u00a0the right balance of nutrients to function\u00a0well. To be most effective, a brain healthy\u00a0diet should be combined with\u00a0physical and mental activity and social
\ninteraction.<\/p>\n

Peter Do, senior director of Culinary\u00a0Services at Westmont Living (westmontliving.com<\/a>), which owns Mariposa at\u00a0Ellwood Shores in Goleta, says there are\u00a0a variety of foods that help to maintain\u00a0brain health. He recommends:<\/p>\n

\u00b7 Eat in moderation; increase intake of\u00a0protective foods that may reduce the\u00a0risk of heart disease and stroke and\u00a0protect brain cells.<\/p>\n

\u00b7 Avoid artery-clogging saturated fats\u00a0and cholesterol that can put you at\u00a0higher risk for Alzheimer\u2019s disease.\u00a0\u201cRemember to stay away from trans-fats,\u00a0and stick with mono- and polyunsaturated\u00a0fats such as olive oil or\u00a0avocado oil that are very good for you,\u201d\u00a0said Do. \u201cThe preferred preparation is\u00a0to bake or grill and not to fry. But if\u00a0you want to fry something, then use\u00a0canola oil, which is cholesterol-free.\u00a0Also, when eating something like\u00a0chicken, it is okay to grill it with the\u00a0skin on to keep the meat moist, but\u00a0remove the skin before serving and\u00a0eating it.\u201d<\/p>\n

\u00b7 Eat dark-skinned fruits and vegetables,\u00a0which have the highest levels\u00a0of naturally occurring antioxidants.\u00a0These include kale, spinach, Brussels\u00a0sprouts, alfalfa sprouts, broccoli,\u00a0beets, red bell pepper, onion, corn,\u00a0and eggplant. \u201cCelery is also a great
\nsource of antioxidants,\u201d said Do. \u201cGarlic\u00a0also plays an important role in\u00a0healthy eating. Chinese dishes have a\u00a0lot of ginger and garlic, both of which\u00a0makes them more healthy.\u201d<\/p>\n

\u00b7 Choose vibrant, antioxidant-rich\u00a0fruits such as plums, prunes, raisins,blueberries, blackberries, strawberries,\u00a0raspberries, oranges, red grapes, and cherries.<\/p>\n

\u00b7 Cold-water fish containing beneficial\u00a0omega-3 fatty acids are the best. Some
\nexamples are halibut, mackerel, salmon,\u00a0lake trout, and sardines.<\/p>\n

\u00b7 Eat nuts, such as almonds, pecans, and\u00a0walnuts, which are a good source of vitamin
\nE, an antioxidant. \u201cNuts can be a good\u00a0substitute for people who need omega-3
\nbut do not like the taste of seafood,\u201d said\u00a0Do.<\/p>\n

When asked about nutritional supplements,\u00a0Do explained, \u201cNot all food experts\u00a0mention supplements because they are\u00a0focused on a healthy eating program.\u00a0However, we know that there are supplements\u00a0which are especially supportive of\u00a0brain health such as vitamin E, or vitamins\u00a0E and C together, vitamin B12, and folate.\u00a0All may be important in lowering your risk\u00a0of developing Alzheimer\u2019s. A brain-healthy\u00a0diet will help your body use these vitamins\u00a0effectively. Remember, for the best absorption,\u00a0always take vitamins with food. You\u00a0should check with your medical provider\u00a0about which vitamins and how much are
\nsafe for you.\u201d<\/p>\n

Westmont Living communities such\u00a0as Mariposa at Ellwood Shores customize\u00a0their dining program and take advantage of\u00a0seasonal produce. \u201cSanta Barbara has great
\nlocal produce, and we work with many local\u00a0companies,\u201d said Do, who frequently offers
\nsalmon and fresh fish from nearby waters.\u00a0\u201cOur residents enjoy the trout and halibut
\nand love tuna. There are also more vegetarian\u00a0options such as tofu and eggplant dishes.\u201d
\nThe facility\u2019s Dine Your Way program\u00a0connects culinary directors with residents
\non a monthly basis. \u201cSo there are no one-size fits-all menus,\u201d said Do.<\/p>\n

See westmontliving.com<\/a>.<\/p>\n

\"\"<\/a> Originally published in The Santa Barbara Independent<\/a> on August 12, 2021. Cover photo by Erick Madrid. To read this special section as it originally appeared in print, click here<\/a>.<\/p>\n

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