1. What is the MIND Diet

The MIND Diet is a combination of the Mediterranean and DASH diets. The Mediterranean diet is known for being an overall healthy eating plan, while the DASH diet is particularly beneficial for those with hypertension and high blood pressure. By combining the two, you get the health benefits of the Mediterranean diet with the added advantage of lower sodium intake from the DASH diet.

2. Suggested Diet

• 3+ servings of whole grains per day
• 1 serving of dark leafy greens (such as spinach or kale) daily
• 5+ servings of nuts per week
• 4+ servings of beans or legumes per week
• 2+ servings of berries per week
• 2 or more meals per week with poultry
• 1 or more meals per week with fish
• Use olive oil as your primary cooking fat
• Follow a predominantly plant-based diet, limiting meat to 5 servings or less per week.

3. What to Limit or Remove

• No more than 5 servings of pastries and sweets per week
• 4 servings or less of red meat per week
• No more than 1 serving of fried food or cheese per week
• No more than 1 tablespoon of butter or margarine per day