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Occasional memory lapses and bouts of forgetfulness happen to everyone. A busy day, stressful situation, or lack of sleep can make it hard to stay on track with everything in life. Some people may feel their forgetfulness has grown too severe and that it affects their life too much. The right diet can make it possible to improve memory and could even help to reduce the risk of some types of dementia.


Help the Heart

The brain is not the only part of the body that needs to stay healthy to keep a sharp memory. The heart also helps the process by delivering fresh blood to the body to keep the brain oxygenated. Part of that healthy blood flow requires exercise, but it also relies on a healthy diet.


Fatty foods can cause clogged arteries that may prevent the heart from pumping blood the way it needs to. Elevated cholesterol levels caused by too much fat in the diet may also lead to the development of protein clusters in the brain, known as beta-amyloid plaques. Alzheimer’s patients experience damage to their brain due to these plaques.


Strengthen the Cells

Protecting the cells throughout the body helps to boost overall health. Omega-3 fatty acids provide cell protection by building membranes around each cell. The protection extends to brain cells known as neurons. The benefits of omega-3 fatty acids may even extend to better blood flow in the brain. Oily fish like salmon and mackerel are excellent sources of omega-3s. Healthy fats like those in oily fish can help reduce the risk of inflammation throughout the brain and body. Less inflammation reduces the risk of developing some types of cancer and other diseases.


Boost with Berries

Berries can improve the internal communication occurring in the brain. Berries also contain antioxidants that protect against cell damage. Improved communication means the neurons work more efficiently. Better efficiency may lead to improved motor control and brain function, including a boosted memory. All berries like strawberries, cranberries, and blueberries, among others, can provide this boost.

A healthy diet low in fat and filled with oily fish, fruits, vegetables, and more can improve overall health and better memory. The benefits can help people now and in the future by potentially preventing them from suffering the damages of memory diseases like Alzheimer’s disease and dementia.