A new study reveals that adopting the MIND diet—even later in life—can reduce your risk of dementia by up to 25%. Designed to protect the brain, this diet blends the best parts of the Mediterranean and DASH eating plans to help support memory, cognition, and long-term mental sharpness.
What the Science Says
The research, presented at the American Society for Nutrition’s annual meeting, analyzed data from nearly 93,000 adults across multiple racial groups in the U.S.
Participants who followed the MIND diet closely at the start of the study had up to a 13% lower risk of developing dementia. Even more encouraging: people who improved their adherence to the diet over 10 years saw a 25% drop in dementia risk compared to those who didn’t change their diet.
Dr. Song-Yi Park, lead researcher and associate professor at the University of Hawaii, emphasized, “Even people over 60 can benefit from improving their diet. It’s never too late to protect your brain.”
Considering that nearly 42% of Americans over age 55 may develop dementia, the findings offer an accessible and practical prevention strategy.
What Is the MIND Diet?
The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) was developed in 2015. It draws on two well-studied dietary patterns—the Mediterranean and DASH diets—and focuses on foods shown to support brain health.
Here’s what a typical week on the MIND diet looks like:
Eat These Regularly:
- Whole grains: 3 servings a day
- Leafy greens: 6 servings a week
- Other vegetables: 1+ servings daily
- Nuts: 5 servings a week
- Berries (especially blueberries): 2 servings a week
- Beans: 4 servings a week
- Poultry: 2+ meals a week
- Fish (any kind): 1+ meal a week
- Olive oil: As the main added fat
Limit These Foods:
- Red meat
- Butter or margarine (less than 1 tablespoon daily)
- Cheese
- Pastries and sweets
- Fried or fast food
Unlike the Mediterranean and DASH diets, the MIND diet requires only one serving of fish per week, making it easier to follow for most Americans.
Why the MIND Diet Works
The MIND diet stands out because it offers benefits even when followed imperfectly. You don’t need to hit every goal every day to see results.
According to Jennifer Ventrelle, MS, RDN, a lead dietitian in MIND diet clinical trials, even moderate adherence to the diet was linked with significant cognitive protection—something that the Mediterranean and DASH diets didn’t show unless followed very strictly.
The diet is especially beneficial because it includes anti-inflammatory foods and nutrients that support brain cells, such as vitamin E, flavonoids, omega-3s, and antioxidants.
How to Get Started Today
Starting the MIND diet doesn’t require a complete kitchen overhaul. Try these simple steps:
- Swap your cooking oil for olive oil
- Add spinach or kale to your lunch or dinner
- Snack on a handful of almonds or walnuts
- Have blueberries with breakfast a couple of times a week
- Replace red meat with grilled chicken or baked fish
- Limit fast food and processed snacks
Consistency is more important than perfection. Every healthy choice supports your brain.
Conclusion
The MIND diet is a powerful, science-backed way to lower your risk of dementia—even if you start later in life. It’s flexible, realistic, and easy to integrate into your everyday routine. Whether you’re in your 30s or 70s, eating with your brain in mind can pay off for years to come.
Read more:
- What Red Yeast Rice Does to Your Cholesterol — And Your Health
- 12 Everyday Foods That Quietly Raise Your Blood Pressure
- Algae Oil vs. Fish Oil: Which Is Healthier for Your Body and Brain?
