Can the Right Diet Really Lower Dementia Risk? This Study Says Yes

A growing body of research has linked what we eat to how well our brain ages—and a new study just gave even more weight to that connection.

Researchers looked at over 3,000 older adults and found that those who closely followed the MIND diet—a hybrid of the Mediterranean and DASH diets—had up to a 27% lower risk of developing dementia. The results were published in Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association.

What’s the MIND Diet, Exactly?

Short for Mediterranean-DASH Intervention for Neurodegenerative Delay, the MIND diet prioritizes:

• Leafy greens and other vegetables

• Berries (especially blueberries and strawberries)

• Nuts, beans, and whole grains

• Fish and poultry

• Olive oil

It also limits red meat, fried foods, butter, cheese, and sweets—foods often associated with inflammation and poor cognitive aging.

Small Changes, Big Impact

What’s striking is that even partial adherence to the MIND diet showed cognitive benefits. So you don’t have to follow it perfectly to support your brain—you just need to move in that direction. A few more greens, a handful of berries, or a swap to olive oil could help protect long-term brain health.

The Big Picture

This isn’t the first study to show the power of food for mental clarity and healthy aging, but it adds new evidence that our daily food choices really do matter—especially as we get older.

Want to Support Your Brain Through Food? Read These Next:

• • Mediterranean Diet Recipes for the Best Brain Food
  • 7 Best Foods for Brain Health
  • 7 Omega-3 Righ Foods to Add to Your Diet

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