PEOPLE already know eating certain foods can help you lose weight and lower your risk for diabetes and heart disease,but following a healthy diet can also keep your brain sharp. The foods you eat impact neurological health in many ways — including effects on insulin resistance, detoxification, and systemic inflammation — and provide critical vitamins, says neurologist Dale E. Bredesen. The trick is to find an eating style that optimizes your brainpower and is sustainable.

Bredesen recommends following a diet that supports ketosis, which studies show can boost cognition. His recommended diet is primarily plant-based and requires you to eat all your food within a 12-hour window every day and stop eating three hours before you go to bed. If that sounds like too much of a stretch for you, do whatever you can to limit your intake of processed foods, red meat, and added sugar while prioritizing brain-healthy foods. Here are the foods he recommends most for brain health.

Berries

Research shows that berries help improve signaling in the brain, most likely due to their antioxidant and anti-inflammatory properties.

Green leafy vegetables

“Foods high in folate (such as leafy greens) reduce homocysteine, thus reducing risk for Alzheimer’s,” says Dr. Bredesen. Meanwhile, cruciferous vegetables such as broccoli and Brussels sprouts support detoxification.

Beans

Beans are packed with fiber, which research has linked to enhanced cognition.

Whole grains

Dr. Bredesen suggests trying to avoid simple carbohydrates (like white rice or pasta). “They are associated with metabolic syndrome, which in turn increases risk for Alzheimer’s disease,” he says.

Poultry

If you eat meat, poultry is a much healthier option than red meat. It’s leaner and has less saturated fat.

Fish

Salmon is an especially smart choice as it’s rich in omega-3 fatty acids, which research shows may lower your risk of Alzheimer’s disease.

Nuts

Nuts are high in polyphenols, which have been shown to reduce a person’s risk of developing dementia.

Olive oil

Olive oil is rich in healthy monounsaturated fat. A low-carbohydrate diet that’s high in good fats promotes ketosis, which supports brain function.

(SD-Agencies)