Brain Health and Cardiovascular Disease

The brain is extremely vulnerable to the deleterious effects of chronic hypertension. The most extreme manifestation of this link is hypertensive encephalopathy.

High blood pressure causes the cerebral circulation (blood flow in the brain) to adapt in ways that predispose to stroke and occlusion (blockage) of the vasculature (blood vessels) in the brain. Chronic, low-grade hypertension results in poorly-perfused neural tissue, ischemia, and impaired clearance of toxic metabolites.

Accelerated brain aging is well-documented amongst hypertensive patients. Elevated blood pressure increases the probability of microinfarctions (microscopic strokes), which are likely the second most significant cause of dementia.

Brain Health and Diabetes

Diabetes harms the brain through a different mechanism. Some researchers have termed Alzheimer’s disease “Diabetes type 3”1, suggesting that the pathophysiology of dementia involves features of diabetes like chronically elevated blood sugar (hyperglycemia) and insulin resistance.

It is no surprise that the regulation of blood sugar is so important to brain health. Glucose is the main substrate for cerebral metabolism. Since sugar uptake in cells is mostly an insulin-dependent process (depending on the cell type), insulin resistance or impaired insulin secretion essentially starves cells of fuel! Ironically, while cells are starving, there is a surplus of sugar in the circulatory system. This elevated blood glucose sugar-coats and damages proteins.

Now that we fully appreciate how brain health is linked to blood sugar, diabetes, hypertension and cardiovascular health, we can delve into preventive dietary choices.

Ten Commandments to Ameliorate Diabetes and Cardiovascular Disease

Limit beverages (except water). Most fruit juices (e.g., orange juice) contain as much sugar as soft drinks like coca cola and are often nutrient-poor compared to whole fruits and vegetables. In addition, appetite satiation after consuming liquid calories is blunted, soda and juice drinkers tend to consume more calories overall.

Limit alcohol. If you drink alcohol, drink moderately. Moderate alcohol use is defined as 1 unit of alcohol per day in women, and 2 drinks in men.

But when it comes to nutrition, it is important to return to basic principles of health. Eating for brain health starts with dietary choices that lower blood sugar and blood pressure, reduce the risk of developing diabetes, and unclog the circulatory system.