People with a family history of Alzheimer's can reduce their risk with diet changes, scientists say. Here's how to start.

"The study, from nutrition and genetics researchers at Harvard Medical School, compared the genes and diets of 16,497 women and 9,828 men across the US, over three decades. The study tracked cognitive changes in the participants, keeping tabs on what people ate and to what extent they followed a typically Mediterranean diet pattern, filled with fresh vegetables, olive oil, nuts, fish, and legumes."

"Many studies have shown that a Mediterranean-style diet, filled with key nutrients in ingredients like fatty fish, beans, and nuts, can help reduce dementia risk and promote brain health. This is the first time, however, that a study has shown that people at higher genetic risk of developing Alzheimer's derive even more cognitive benefits from such a diet."

"In this study, the 420 people with two copies of the APOE4 gene variant - the gene most closely associated with Alzheimer's risk - were able to cut their risk of developing dementia by 35% by adhering to a diet rich in omega-3s, fiber, and leafy greens."

Long-term analysis compared genes and diets of 16,497 women and 9,828 men across the US over three decades, tracking cognitive changes and adherence to a Mediterranean-style diet. Higher adherence to a diet emphasizing fresh vegetables, olive oil, nuts, fish, legumes, omega-3s, fiber, and leafy greens correlated with lower dementia risk. Individuals carrying two copies of the APOE4 gene experienced a 35% reduction in dementia risk when following such a diet. Protective effects appear to come from combined food synergies rather than single supplements. Widespread consumption of vegetables, leafy greens, nuts, berries, and olive oil is recommended.

Read at Business Insider