Chris Hemsworth’s high-protein diet plan may “help reduce Alzheimer’s risk”

After receiving a “shocking” warning that he may be at increased risk of Alzheimer’s, Chris Hemsworth changed several aspects of his life, including his diet and exercise routine.

The 39-year-old “Thor” star discovered while filming the National Geographic documentary series “Limitless” that his DNA contains two copies of the APOE4 gene, which is associated with a higher risk of Alzheimer’s disease.

In a new interview with News.com.au, Hemsworth’s personal chef Sergio Perera revealed how the actor eats on a daily basis, with a focus on lots of protein and olive oil.

Sergio said: “The guy is obviously a big boy. He needs a lot of protein for his body. When it comes to building muscle, he goes about it very cleanly by grilling a lot – meat and vegetables – and keeping it Mediterranean, which includes a lot of olive oil.

Read more: Chris Hemsworth describes his most important lifestyle changes since learning about Alzheimer’s risk (Evening Standard, 2 minutes reading time)

“One thing I did diligently with him was to have him eat a very large, hearty salad every day, made up of raw and cooked vegetables, fermented products, nuts, seeds and lots of good fats with a piece of steak or a big piece of fish,” Sergio said.

Studies suggest Hemsworth’s high-protein diet may do more than just keep him fit and slim.

Does a high-protein diet protect against Alzheimer’s and dementia?

Several studies on this topic have shown a positive association between high protein intake and a lower risk of Alzheimer’s, but scientists are calling for further research to investigate this connection.

A study published by Harvard in January 2022 suggested that protein consumption is associated with a lower risk of cognitive decline in later life. The researchers found that for every 5% of calories that come from animal protein, the risk of developing dementia decreases by 11%.

However, the numbers are even more impressive when it comes to plant-based protein. The study found that for every 5% of calories that came from plant-based protein, the risk of developing dementia fell by 26%.

“Beans and legumes had the strongest protective effect. Peas and lima beans in particular were associated with a 28 percent lower risk of cognitive decline when eating three additional servings per week,” said Dr. Tian-Shin Yeh, lead author and postdoctoral fellow at the Harvard TH Chan School of Public Health.

Read more: Eating enough fruit and vegetables reduces the risk of memory loss, according to a new study (Yahoo Life UK, 2 minutes reading time)

The findings are consistent with a 2018 study from Edith Cowan University that found that a diet high in protein foods such as meat and legumes has the potential to reduce the risk of Alzheimer’s disease.

Researchers at ECU’s School of Medicinal and Health Sciences found that study participants who ate a higher-protein diet were less likely to have high levels of amyloid-beta, an amino acid considered a precursor to Alzheimer’s disease.

Amyloid-beta refers to peptides consisting of 36–43 amino acids that form the main component of the amyloid plaques found in the brains of Alzheimer’s patients.

However, the study found that participants with the highest protein intake of about 118 g per day were twelve times less likely to have elevated levels of amyloid beta than those who consumed the lowest amount of protein of just 54 g per day.

Dr. Binosha Fernando, one of the lead researchers, said: “The research clearly shows that the more protein you eat, the lower the likelihood of having high levels of amyloid-beta in the brain. This in turn means a lower risk of developing Alzheimer’s disease.”

However, scientists do not know why high protein may lead to lower amyloid-beta load. Dr. Fernando pointed out that previous studies have shown that a high-protein diet is associated with lower blood pressure, while high blood pressure is a risk factor for both Alzheimer’s and cardiovascular disease.

Read more: Signs and symptoms of Alzheimer’s: Ken Livingstone “lives with the disease” (Yahoo Life UK, 5 minutes reading time)

Should I follow a high protein diet?

It is important to eat a healthy, balanced diet, with plenty of protein, vegetables and fruit. A high-protein diet has been shown to reduce the risk of cognitive decline, but this is not a clear benefit and may affect different people depending on lifestyle, genetics and other external factors.

Depending on how your body functions, you may also be consuming too much protein. Excess protein can put a strain on the kidneys, and excess animal protein has been linked to kidney stones and even kidney disease.

It has also been suggested that high protein intake may have a negative impact on bone health as it is believed to cause demineralization due to increased urinary calcium excretion.

According to the British Dietetic Association, Britons of all ages and genders consume too much protein. For those aged 19 to 74, the recommended amount is 38-57%, and for those over 75, it is 22% and 33% above the recommendations for women and men respectively.

According to the diet plan, the recommended nutrient intake for adults is 0.75 g of protein per kilogram of body weight per day. Men between the ages of 19 and 50 are recommended to consume 55.5 g of protein daily, and women 45 g. This should be a mixture of animal and plant proteins.

Watch: Chris Hemsworth has changed his lifestyle after learning he is at increased risk for Alzheimer’s