Heart-healthy monounsaturated

To help preserve mental function and protect against age-related cognitive decline including dementia and Alzheimer's disease, make these simple, healthy lifestyle choices part of your daily routine:

1. Get 30 minutes of physical activity per day. Regular physical exercise, especially aerobic exercise, can help slow memory loss and improve mental function.
2. Develop healthy habits in all aspects of life. Not smoking, drinking only in moderation, staying socially involved, managing stress, getting adequate rest, and cultivating a positive attitude and outlook - have all been associated with a lowered risk of Alzheimer's.
3. Keep an active mind. "Use it or lose it" applies to mental as well as physical health. Do crossword puzzles, mind games, challenging reading, and take educational classes.


Maintaining the right mix of lifestyle habits and eating a healthy diet are the best ways to achieve optimal fitness. Help minimize heart disease and promote a strong cardiovascular system by adding these anti-inflammatory foods to your diet:

1. Nuts. Especially almonds, walnuts and cashews, nuts contain heart-healthy monounsaturated fat. Eat a moderate portion every day.
2. Whole soy protein. If you substitute whole soy protein, such as edamame or tofu, for animal protein each day, you can lower levels of homocysteine, a toxic amino acid linked to increased risk of heart disease.
3. Fresh garlic. This medicinal herb has been shown to help lower cholesterol levels. Use one or two raw or lightly cooked cloves a day.
4. Green tea. It provides EGCG, a polyphenol than may help to moderate inflammation and lower cholesterol. Substitute a cup of heart-healthy green tea for your morning coffee or afternoon soda.
5. Soluble fiber. It has a powerful cholesterol-lowering effect. Beans, legumes and whole grains are good sources to add to your diet - aim for 1-2 servings per day.depression types