The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is a combination of the Mediterranean diet and the DASH (Dietary Approach to Stop Hypertension) diet. It was designed to protect brain health and is based on research findings about dementia.
The MIND diet is ideal for reducing brain function decline and dementia risk as you age.
Cavan Images / Getty Images
How Does the MIND Diet Work?
The MIND diet works by combining the health benefits of the Mediterranean diet and DASH diet. Focusing on foods for brain health, the MIND diet has vitamins and antioxidants like carotenoids and flavonoids that also improve heart health and prevent diabetes and certain cancers. Emerging research is showing the link between high levels of antioxidants and cognitive benefits.
Origin of the MIND Diet
The MIND diet is based on decades of research. It was introduced in 2015 by way of the work of nutritional epidemiologist Martha Clare Morris and coresearchers at Rush University Medical Center. Called the Rush Memory and Aging Project, it included 1,000 older adults across 40 retirement communities and senior public housing in the Chicago area. The results originally highlighted 15 foods for brain health and foods to avoid.
What to Eat
The MIND diet encourages you to eat brain-healthy foods. It emphasizes plant-based foods, berries, and leafy green vegetables. It limits meat and foods high in saturated fats.
What About Wine?
Red wine was originally included in the list of foods to eat on the MIND diet, but has since been removed for “safety reasons” as the effects of alcohol may vary based on personal or family history. The Harvard T.H. Chan School of Public Health says including alcohol is a personal choice to be discussed with your healthcare provider.
Here is a list of approved foods to eat on the MIND diet:
- Beans: 4 or more meals weekly
- Berries: 2 or more servings weekly
- Fish: 1 or more meals weekly
- Green leafy vegetables: 6 or more servings weekly
- Nuts: 5 or more servings weekly
- Olive oil: sparingly, but top choice if fat is used
- Poultry: 2 or more meals weekly
- Vegetables (other than green leafy): 1 or more servings daily
- Whole grains: 3 or more servings daily
Can You Eat Eggs on the MIND Diet?
Eggs are included in the Mediterranean and DASH diets, so they are also approved in the MIND diet. Research from 2021 shows eating eggs is associated with slower cognitive decline in healthy, older adults.
What to Avoid
Foods that are high in saturated and trans fats should be avoided on the MIND diet. Specific foods to avoid on the MIND diet are:
- Butter or margarine
- Cheese
- Desserts like sweets and pastries
- Fried foods
- Red meat
Potential Benefits
Boosts Brain Health
The MIND diet has potential to boost brain health. In a small study from 2023 on adults between the ages of 28 and 40 (average age 34), closely following the MIND diet was associated with faster brain functioning, specifically, faster information processing.
May Decrease Oxidative Stress and Inflammation
According to the National Institute on Aging (NIA), diet impacts the body’s oxidative stress and inflammation levels.
Oxidative stress and inflammation are two underlying biological mechanisms in Alzheimer’s. Foods in the MIND diet provide anti-inflammatory and antioxidant health benefits. These provide protective benefits that improve cellular metabolism, protecting protect against brain-based and other associated diseases like diabetes and heart disease.
May Reduce Harmful Beta-Amyloid Proteins
According to the NIA, eating the MIND diet may also reduce or inhibit harmful beta-amyloid proteins that clump together, forming plaques in the brains of people with Alzheimer’s. Amyloid protein plaques interfere with healthy cell functioning, causing disruption.
May Aid in Alzheimer’s and Dementia Prevention
The Memory and Aging Project found that the MIND diet may slow cognitive decline associated with aging. From the same experts, another study on the benefits of the MIND diet for reducing the risk of Alzheimer’s disease.
A small study from 2019 suggests the MIND diet is effective at preventing cognitive decline in people who have had a stroke. Having a stroke significantly increases your risk of dementia. Research from the American Heart Association found dementia risk may triple in the first year after stroke, and remain elevated for the next 20 years.
Is the MIND Diet Right for Me?
The MIND diet may be right for you, especially if you’re looking for ways to prevent Alzheimer’s or wondering how to prevent dementia. There is some research suggesting consuming brain-healthy foods may help reduce risk of these diseases.
However, there are other things to consider when making a lifestyle change as significant as changing your diet. These things include budget, preferences, and medications. For example, certain foods may interfere or interact with medications. If you are on medications for health conditions, consult with a healthcare provider or pharmacist before making significant diet changes.
Summary
Research suggests the MIND diet may help support brain health and reduce risk of Alzheimer’s disease, the most common type of dementia. The MIND diet emphasizes plant-based eating, focusing on vegetables, beans, nuts, berries, and olive oil for a fat, with limited red meat. Foods to avoid include those high in saturated fat and/or trans fat. Consider asking your healthcare provider if the MIND diet is right for you.
:max_bytes(150000):strip_icc()/ProfilePicPugle-bc0d33cfdbbc46e08595e6ff62d19ffd.jpg)
