Fruits, vegetables and other healthful foods are arranged to represent the shape of the brain.
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The MIND Diet: Eating to Protect Against Dementia and Alzheimer's

February 4, 2025
By Anne Danahy MS RDN

Like all parts of your body, your brain is affected by aging. Almost one-third of Americans ages 65 or older have some form of cognitive impairment, the AARP reports. Whether it's mild — like having trouble finding a word — or a development of dementia or Alzheimer's disease, any loss of mental function can affect a senior's quality of life. And it can take a toll on family members and caregivers who want to help.

Research shows that the right diet may help protect cognitive health. Studies have found that the MIND diet, an eating plan that draws on the Mediterranean diet and the DASH heart-healthy plan, has protective effects on the brain, promoting better brain function and reducing dementia and Alzheimer's disease risk.

What Is the MIND Diet?

The MIND diet was created based on a large study on brain health and dementia risk. The name is an acronym for Mediterranean-DASH Intervention for Neurodegenerative Delay. Scientists studied the diets and brain health of older adults without dementia, following them for up to 10 years. The research revealed that what you eat can affect how your brain works.

Nutritionists have long known that eating a balanced diet of whole, nutrient-dense foods can offer protective benefits. The MIND diet was derived from two other proven eating plans: the Mediterranean diet and DASH (Dietary Approaches to Stop Hypertension). Both focus on nutrient-dense whole foods and are high in plant foods. They promote better overall health and can reduce chronic disease risk.

But research suggests that when it comes to dementia prevention, the MIND diet is more effective than either the Mediterranean or DASH diet alone.

People who closely follow the MIND diet have a 53% lower risk of Alzheimer's disease while people who moderately follow the diet have a 35% lower risk. Other studies show people who closely follow the MIND diet have:

  • Better cognitive functioning and memory
  • Larger total brain volume
  • Lower risk of dementia
  • Slower cognitive decline, even among people with Alzheimer's or a history of stroke

What Foods Are Included in the MIND Diet?

Researchers identified specific foods or food categories that significantly affect cognitive function. These nine foods at their recommended amounts are considered brain-healthy because they have compounds that can prevent the onset or slow the progression of dementia:

Leafy Green Vegetables

Vegetables like kale, spinach, Swiss chard and arugula are perhaps some of the best foods to prevent dementia. They contain many vitamins and minerals plus carotene compounds with antioxidant properties that protect brain cells and blood vessels.

  • Recommendation: Eat six or more servings a week.

Other Vegetables

Carrots, sweet peppers, cauliflower, broccoli and other vegetables are also high in nutrients that support brain health and compounds that reduce inflammation in your brain.

  • Recommendation: Eat at least one serving each day, in addition to a leafy green vegetable.

Whole Grains

Whole grains include oats, whole wheat, brown or wild rice and quinoa. These are excellent sources of fiber and complex carbohydrates, which help balance your blood sugar. That's important because high blood sugar is a risk factor for dementia.

  • Recommendation: Eat three servings each day.

Nuts

Nuts and nut butter have healthy fats that reduce inflammation in your body and brain.

  • Recommendation: Eat at least five servings a week.

Beans

Kidney beans, lentils, chickpeas and all other beans/legumes are high in plant protein and fiber. They promote healthy blood sugar and blood pressure, which are also important for brain health.

  • Recommendation: Eat a serving four times a week.

Berries

Berries, particularly blueberries, are among the best fruits for preventing dementia because they contain polyphenols. These antioxidant compounds protect brain cells and blood vessels. A study from King's College in London found that eating about one handful of wild blueberries daily lowers blood pressure and improves blood flow, memory and cognitive function in older adults.

  • Recommendation: Eat two or more servings each week.

Poultry

Lean, skinless poultry is an excellent source of protein to support the production of neurotransmitters, your brain's chemical messengers. Substituting poultry for red meat also reduces saturated (unhealthy) fat.

  • Recommendation: Eat chicken or turkey twice weekly.

Fish

Oily fish, including salmon, sardines, anchovies, rainbow trout and light tuna, are rich in vitamin D and omega-3 fats, linked to better cognitive function. These fish are also low in mercury, which is important for a healthy brain.

  • Recommendation: Eat at least one fish or seafood meal weekly.

Olive oil

Olive oil is rich in plant compounds that reduce inflammation and promote heart and blood vessel health, including blood vessels that carry oxygen and nutrients to your brain.

  • Recommendation: Use as your main cooking oil or fat.

Foods to Avoid on the MIND Diet

Just as MIND diet foods have been found to help the brain, certain other foods are suspected of worsening brain function and increasing the risk of cognitive decline over several years of consumption. Ultra-processed and other foods can contain high amounts of unhealthy fats, salt and sugar and have been shown to impact memory and planning skills in older people who ate more of them over time.

Here are some foods to limit while following the MIND diet:

  • Fast foods like burgers and pizza
  • Fried foods like French fries, fried chicken or fried fish
  • Red meat and products made with them
  • Frozen or packaged dinners (even those that are low in calories)
  • Packaged snacks like chips or cheese puffs
  • Cheese, butter and margarine
  • Sugary beverages like soda, sweet tea or fruit drinks
  • Pastries, cookies, pie and candy

Tips for Following the MIND Diet

One of the best things about this diet is its flexibility. There are no rigid meal plans or rules, so it can be easy for seniors to follow. These tips can help anyone get started:

  • Make a list of brain-healthy foods and focus on eating more of them. Make it a point to buy these foods each week and add them to your meals and snacks. Buying frozen produce can reduce waste, and it's just as healthful as fresh.
  • When buying bread or cereal, check the label for the words "100% whole grain" for the healthiest option.
  • Get into the habit of eating cooked or raw leafy greens each day. Add them to salads and soups or sauté them with garlic and olive oil.
  • Add a sprinkle of nuts to oatmeal or have a handful as a snack with grapes. Spread almond or peanut butter on an apple for a nutritious snack.
  • Add canned beans to salads, soups and stews. Snack on hummus or bean dips with fresh vegetables.
  • Eat berries for dessert or add them to your oatmeal or yogurt.
  • Buy canned fish, which has the same benefits as fresh fish but may be more convenient and less expensive. Make salmon patties with canned salmon and add sardines to a salad.

While healthy meals and snacks are vital, don't forget about exercise and other healthy lifestyle strategies like quitting smoking, limiting alcohol, getting plenty of sleep and managing stress. Together, a healthy lifestyle and the right diet can go a long way toward better brain health, regardless of your age.

Help the Seniors in Your Life Eat Right

A healthy diet can go a long way toward supporting a healthy brain. Adding vegetables, whole grains, nuts, beans, berries, poultry, fish and olive oil to your meals promotes a healthier lifestyle and can reduce dementia risk. If you have questions or concerns about a senior's cognitive health, consult a healthcare provider for personalized advice.

BrightStar Care® Provides Compassionate Memory Care

BrightStar Care memory caregivers can help look after your loved one's dietary needs, including shopping for groceries, crafting meal plans  and assisting at mealtimes. Whether you're looking for in-home care services or assisted living for your loved one or a reliable medical staffing partner for your organization, our experienced local care team members are ready to help. Find a location near you, contact us online or call (866) 618-7827 to learn more about how BrightStar Care offers A Higher Standard®.