1 Cut back on red meat and dairy products.
As you’ve already learned, red meat and dairy products contain saturated fats that tend to increase blood cholesterol levels and encourage your body’s production of beta-amyloid plaques in your brain, increasing your risk of brain diseases such as Alzheimer’s.
Eat no more than one serving of meat or dairy products (1/2 cup of dairy or 6 ounces of meat) no more than five times weekly. On the days you avoid red meat, you can eat up to 6 ounces of lean poultry or fish. Ideally, you should be having a couple of vegetarian days a week, as well. Some people already occasionally have “meatless Mondays,” and if you’re among them, you’re halfway there.
While meat and poultry are fine in small amounts, most people eat far too much of these foods, and that contributes to excess amounts of omega-6 fatty acids, and worse, excessive amounts of saturated fats that break down into inflammatory arachidonic acid.
Some foods that are high in digestible and highly usable protein include avocados, legumes such as lentils or kidney beans, nuts, nut butters, almond milk, soy milk, tofu, bean sprouts, and alfalfa sprouts. Also, when bean sprouts are eaten raw, they are loaded with highly absorbable protein thanks to enzymes they contain that allow for quick-and-easy digestion.