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A medical expert has shared the foods he includes in his diet to keep his brain healthier. The neurologist, speaking on TikTok, said that these "simple diet changes" can make a real difference.

Dr Baibing Chen explained that adopting these changes can not only promote brain health but also "lower the risk of conditions such as stroke or dementia." The health guru encouraged everyone to try these three straightforward dietary adjustments, saying, "As a neurologist, I often advise my patients on diet modifications to reduce the risk of stroke and dementia.

"But what I've learned is that if the recommendations aren’t realistic for someone’s lifestyleor if the changes are too drastic, they’re unlikely to follow through and nothing gets changed. So here are some small steps they can make a big difference is overtime."

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The health guru recommends: "The first is try to eat a handful of nuts before any snacks or meals. I’m talking about 5 to 10 almonds or walnuts.

Nuts have good fats, protein and antioxidants which helps reduce inflammation and protect against a cognitive decline. Plus they help you feel fuller for longer and reduce your cravings. It also helps "prevent insulin spikes caused by sugary or high carb foods which is good for your metabolic health as well as your brain health."

In his second tip, he urges people to try "swapping just one sugary drink or part of a sugary drink a day for water or green tea." He says that drinks obviously have a lot of sugar, but cutting down just a little bit will help your future health, according to Bristol Live.

"Drinks like soda or energy drinks are packed with sugar and we all know that’s not good for your body", he says adding "ideally we don’t drink any of that. Even cutting some of that out of your daily life can make a big difference in the long run."

In his last suggestion, he says that cooking an "extra meal at home every week" is key, saying that "cooking at home doesn’t have to be boring." Urging people to try different recipes and ingredients, he stresses: "Studies have shown that home meals are typically lower in calories, sugar and unhealthy fats compared to restaurants or takeout options.

"The takeaway is you don’t need to make dramatic changes or pay for expensive meal plans to be healthy." As long as you're "consistent and make small sustainable adjustments that fit into your daily life", you are doing it right, he concludes.