Some everyday foods that seem harmless – or even healthy – could be sabotaging your brain health without you realizing it.
Here are some common culprits to keep off your plate if you want to stay sharp as you age.
Margarine
Margarine might be a go-to for spreading on toast, but it’s packed with trans fats – especially elaidic acid – which have been linked to increased risk of dementia.
These fats are not only heart-harmful, they can also negatively impact brain function and memory over time.
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Alcohol
An occasional drink might not hurt, but regular or heavy alcohol use can interfere with brain signaling and memory formation.
Long-term consumption may lead to confusion, depression, and impaired cognitive processing – especially as we age.
Soda and sugary drinks
Sweetened beverages like soda and iced tea often contain high levels of fructose, which studies suggest can shrink parts of the brain and reduce memory performance.
These drinks offer empty calories and long-term brain fog.
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Diet soda and artificial sweeteners
Swapping sugar for artificial sweeteners like aspartame or saccharin may seem like a healthier choice, but it’s not without risks.
Daily consumption of diet sodas has been linked to a significantly higher risk of both stroke and dementia.
Fried foods
That crispy coating on your fries could be contributing to inflammation in the body and brain.
Fried foods reduce blood flow and impair the quality of brain tissue, leading to poorer results on cognitive tests and a heightened risk of mental decline.
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Donuts
Donuts are a triple threat: they’re fried, sugary, and often loaded with trans fats.
This inflammation-inducing combo may increase your risk of developing dementia and lead to long-term memory issues.
A sweet start to your day isn’t so sweet for your brain.
White bread and white rice
Refined carbohydrates like white bread and rice cause rapid spikes in blood sugar followed by crashes, leaving you mentally foggy and unfocused.
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Long-term intake has also been linked to a higher chance of developing Alzheimer’s disease.
Red meat
While protein is essential, red meat is high in saturated fats that can harm your brain over time.
The MIND diet – which focuses on brain health – recommends limiting red meat and choosing healthier options like fish, poultry, and legumes instead.
Butter and full-fat cheese
These dairy products are loaded with saturated fats, which are known to negatively affect brain health.
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Switching to low-fat alternatives like skim milk, low-fat yogurt, or cottage cheese can help maintain better cognitive function as you age.
Swordfish and ahi tuna
Not all fish are equal when it comes to brain health.
Swordfish and ahi tuna often contain high levels of mercury – a neurotoxin that can impair memory and thinking, especially in older adults.
Stick to omega-3-rich fish like salmon and mackerel instead.
Bottled dressings and marinades
Many store-bought salad dressings and marinades contain high-fructose corn syrup, the same ingredient found in sugary sodas.
This can impair memory and reduce mental clarity. Homemade versions offer a brain-friendlier alternative.
This article is based on information from WebMD.com.