12 Brain-Healthy Foods That Will Help Protect Your Memory and Cognition

Research shows omega-3 fatty acids may lower your risk of Alzheimer’s disease, thanks to their anti-inflammatory properties. Fatty fish, like salmon or canned light tuna, are rich in two of the three types of omega-three fatty acids (DHA and EPA). You can get the third type (ALA) from flaxseeds and other plant-based foods, says Avena.

One serving: 3 to 4 ounces

Aim for: At least 2 per week

Try it: Seared Salmon with Spiced Sweet Potatoes

Dr. Bredesen suggests trying to avoid simple carbs, like white rice or pasta. When eaten in excess, they can increase your risk of metabolic syndrome—a cluster of conditions that can lead to chronic health problems like heart disease and diabetes. This, in turn, ups your risk of cognitive issues and brain abnormalities, research shows. Instead, turn to whole grains, which are packed with filling, disease-fighting fiber.

One serving: ½ cup cooked whole grain, 100% whole grain pasta, or 100% whole grain hot cereal; 1 slice 100% whole grain bread; 1 cup 100% whole grain ready-to-eat cereal

Aim for: At least 3 servings per day

Try it: Wild Rice-Stuffed Acorn Squash