Oats
Among all nutraceuticals (foods with medicinal properties) oatmeal and oat bran are the most potent. Packed with soluble fiber, they create a gel-like substance in the digestive system that bonds with cholesterol molecules and prevents them from entering the blood stream. Harvard University conducted a study that analyzed over 60 trials and found that even small amounts of soluble fiber added to a daily diet could reduce cholesterol by 5 points. Other good sources besides oats are kidney beans, apples, and pears.

Red Yeast Rice
This yeast that grows on rice contains compounds that inhibit the body’s production of cholesterol. Studies have found that people who took this in supplement form were able to drop their bad cholesterol by 23% without making any other changes to their lifestyle at all. When combined with healthier changes to diet and exercise, they were able to drop it by 42%. It’s also less likely to cause the painful muscle disease myopathy than typical cholesterol lowering statin drugs.

Macadamia Nuts
Even with 76% total fat by their weight, it’s mostly monounsaturated fat. This is beneficial in helping to lower bad cholesterol (LDL) without harming levels of good cholesterol (HDL). All nuts are high in antioxidants like omega 3 fatty acids, and vitamin E, but macadamia nuts are the highest in monounsaturated fats. Studies from the University of Hawaii concluded that total cholesterol of those who added macadamia nuts to their diets for a month was 10 points lower than those who did not.

Green Tea
Loaded with some of the most potent antioxidants called polyphenols, green tea can lower bad cholesterol and keep it from forming plaque in blood vessels. In some studies, drinking 5 cups of green tea daily lowered cholesterol by 9 points compared to those who didn’t drink any. Black tea also contains these antioxidants, but nowhere near the concentration of green tea. 3-5 cups a day is optimal for best results.

Purple Sweet Potatoes
Loaded with antioxidants just like orange and yellow sweet potatoes, the pigments in the purple variety give it some distinct advantages in promoting brain health. These pigments help preserve the integrity of blood vessels that transport oxygen to the brain that normally diminish as we age. Keeping these blood vessels in good working order will ensure a healthy supply of blood to the brain. The best results will come from eating one sweet potato twice a week with the nutrient rich skins intact.

Coffee
Though not the primary reason for consumption of coffee among most people, it actually has the ability to protect the fat component of cells against oxidative stress. This creates a positive effect of protecting brain cells, as the human brain is made up of 60% fat. Home brewed coffee tends to have less caffeine than varieties bought in a coffee shop, and will be a better choice considering that the best benefits come from drinking 2-4 cups a day. If you’re sensitive to caffeine, drink less or drink decaffeinated coffee instead.

Ginger
Ginger is a potent anti-inflammatory, and can preempt the manufacture of inflammatory brain chemicals, and potentially slow down the progression of inflammation related conditions like Alzheimer’s disease. A 500 milligram supplement capsule a day is the best dosage, but you can also add one teaspoon of fresh ginger or one half teaspoon of powdered ginger to a meal 2-3 times a week.

Sardines
Most people that think of fish for their brain boosting omega-3 fatty acids usually think of salmon or mackerel. However, sardines are loaded with them and are also far less likely to be contaminated with mercury than larger fish. They’re also budget friendly, and conveniently canned and often require no cooking. Include 3-4 servings of omega-3 rich fish in your meals weekly. Be sure to trim the skin when cooking other fish, as that will also reduce mercury content.

A vision care diet
The most common eye diseases share a common link- oxidation, chemical process in which free radicals damage cells in the body, in this case, the eyes. A natural by-product of metabolism, these oxygen-based molecules are also produced in large amounts by smoking, air pollution, and excessive sunlight. A few of the best antioxidants to help protect your sight are vitamin A, zinc, lutein, and fish oil (which are high in omega 3 fatty acids).

Water and exercise
Drinking a lot of fluids improves the transport of antioxidant nutrients to the eyes, so drink at least 8 glasses of water a day to lubricate them. Regular exercise is also good for eye health, especially in helping to prevent glaucoma. It boosts circulation throughout the entire body and can reduce pressure in the eye as well.

Sunglasses
Most people wear sunglasses for comfort, but there’s a more important reason: the sun’s ultraviolet radiation greatly increases oxidation in eye tissues. Excessive sun exposure is a leading cause of cataracts and macular degeneration. Make sure that your sunglasses block 100% of both UVA and UVB radiation, and styles that wrap around the face are best as they block most of the sunlight that would otherwise hit your eyes.

Relax
Our eyes get virtually no rest other than when we’re sleeping. An easy way to soothe and relax your eyes is to rub your palms together until they’re warm, and place them gently over your closed eyes with the fingers of each hand overlapping and resting in the center of the forehead for a few minutes. Do this at least once a day.

Watermelon
The high liquid content of watermelon, along with the natural sugars and fiber, make it the perfect snack. However, it’s much more than just a snack. Tomatoes are highly touted for their high content of the immune strengthening antioxidant lycopene. The fact is that watermelon actually contains more lycopene (40% actually) than tomatoes. If you bring one home, keep it out even once it’s cut instead of refrigerating it. This may sound strange, but you get the most benefit this way. Room temperature watermelon can continue producing antioxidants for up to two weeks.

Onions
Primarily used for seasoning, onions are high in vitamin C, fiber, folate, and vitamin B-6. They also contain large amounts of quercetin, which can help relieve allergies and has also been known to have anti-cancer effects. Studies have shown that people who eat the most onions can reduce their risk for oral cancer by 84%, colon cancer by 56%, breast cancer by 25% and prostate cancer by 71%. Red onions have the most quercetin, but pink shallots have a wider mix of antioxidants.

Lettuce
Looking at the light green color of most lettuce would generally lead one to believe that it doesn’t have the nutrients of other vegetables, but this is not the case. Iceberg lettuce contains lutein and zeaxanthin, which are carotenoids that reduce the risk of cataracts and age related macular degeneration. Add a salad at the beginning of a meal to get some of these benefits, and you’ll also likely eat fewer overall calories due to feeling more full and satisfied.

Antioxidants protect your brain from forming free radicals, or unstable atoms in your brain.  Loading up on foods with naturally occurring antioxidants will help prevent these from forming.   Green vegetables like broccoli, brussels sprouts, and spinach as well as other dark skinned fruits like grapes, cherries, blueberries, raspberries, and cranberries are all great sources of natural antioxidants that will help keep from incurring cell damage from free radicals.

Cold water fish like tuna, salmon, and mackerel are very high in omega-3 fatty acids that stimulate cell regeneration and blood circulation, though the largest benefit are to the health of your brain.   A study was published in the April 2007 Journal of Neruoscience that involved feeding laboratory mice different diets to study their effects on the brain.  A group that was supplemented with omega-3 fatty acids showed a significantly lower level of abnormal protein buildup in the brain after 3 months.  These abnormal proteins are thought to contribute to memory loss over time.

In 2006, a study at Columbia University showed that a group of the elderly who ate a diet that closely resembled the Mediterranean diet had a much lower risk of developing cognitive decline that can lead to Alzheimer’s.  A key factor to this is eating only 12-14 ounces of red meat per week, along with higher amounts of fruits and vegetables while using olive oil as the main source of fat.

The same 2006 study also showed that moderate amounts of exercise were very beneficial in keeping body and mind in top form.  Even just 4 hours of light physical activity per week can be protective against Alzheimer’s.  Don’t stop at exercising your body though, an active mind is the most powerful weapon in your arsenal.  Reading often will help with any vocabulary related decline, but even doing simple things like crossword puzzles will keep you on your toes.