New blockbuster research by the University of Pittsburgh shows that stiffness of the aorta, the largest artery in the body, may be a significant risk factor for developing dementia.

The study published in the Journal of Alzheimer’s Disease draws on data collected from hundreds of elderly adults over a period of 15 years. PsychCentral reports that while arterial stiffness has been associated with markers of silent brain damage and cognitive decline, this is the first time scientists have shown a direct link between hardening of the arteries and increased risk of dementia.

“We expect that arterial stiffness increases the risk of dementia partly by increasing brain damage. However these older adults we studied, arterial stiffness and brain damage appeared to be independently related to dementia risk,” said Chendi Cui, M.S., first author on the paper and a doctoral student at Pitt Public Health.

The good news is that we can reduce arterial stiffness and reduce our risk of dementia. Here are some factors that can help:

1. Exercise. The researchers were surprised find that seniors in their 70s who exercised regularly had lower readings on tests that measure stiffening of the arteries. According to studies conducted by the National Institutes of Health, aerobic exercise — fast walking, running, biking or swimming — had the most benefit.

2. Hypertensive medications. High blood pressure can play a role in developing arterial stiffness and then triggers a “chicken or egg” effect. As the arteries harden, they cause blood pressure to rise. So, taking medication to keep blood pressure under control is crucial.

3. Vitamins. Studies have shown that people who lack vitamin D tend to have stiffer arteries. Taking vitamin D along with vitamin K supplementation can help keep arteries clear and supple by making sure that clogging calcium stays in the bones and out of the arteries.

4. Garlic. Several research papers written by German scientist Dr. Norbert Weiss suggests that aged garlic extract or AGE mayo prevent arterial stiffness by maintaining the flexibility of the arteries and enhancing nitric oxide availability which relaxes the blood vessels.

5. Blueberries. According to a study published in the Journal of the Academy of Nutrition and Dietetics, eating just one cup of blueberries daily can reduced your blood pressure and heart-damaging hardening of the arteries.