What diet can reduce the risk of developing dementia, according to a study

The MIND diet is a nutritional approach that seeks to preserve brain health. Its name comes from the acronym "Mediterranean-DASH Intervention for Neurodegenerative Delay." This model combines elements of the Mediterranean diet with guidelines from the DASH plan, designed to control hypertension.

Dr. Martha Clare Morris, along with her team at Rush University Medical Center and the Harvard Chan School of Public Health, was responsible for the publication of two studies presenting this diet, which has gained relevance in the scientific field.

One of the studies explored the relationship between the MIND plan and the development of dementia in different groups, analyzing data from more than 93,000 participants. The results will be presented at the NUTRITION 2025 conference, organized by the American Society for Nutrition in Orlando, Florida.

What are the findings of the new study

Song-Yi Park, PhD, of the University of Hawaii at Manoa, will present a study that analyzed the diet and cognitive health of more than 93,000 adults between the ages of 45 and 75 as part of the Multiethnic Cohort Study, which began in the 1990s.

The results highlight a 9% reduction in the risk of developing dementia among participants with high adherence to the MIND diet.

In addition, people who increased their adherence to these foods over 10 years had a 25% lower risk of dementia compared to those who did not.

“The findings of our study confirm that healthy eating habits in middle and old age, and their improvement over time, may prevent Alzheimer's and related dementias. This suggests that it is never too late to adopt a healthy diet and prevent dementia,” Song-Yi Park said in a statement from the American Society for Nutrition.

“We found that the protective relationship between a healthy diet and dementia was most pronounced among African Americans, Latinos, and whites, while it was less evident among Asian Americans and showed a weaker trend among Native Hawaiians. A targeted approach may be needed when assessing the diet quality of different subpopulations,” he added.

This finding underscores that starting the MIND diet at any point in life is beneficial and highlights the message that it's never too late to adopt eating habits that promote brain health.

What is the MIND diet

According to experts at Harvard University, the MIND diet promotes the regular consumption of whole grains, leafy greens, other vegetables, nuts, beans, berries, poultry, and fish. Regarding fats, it is recommended to use olive oil.

It also sets strict limits on the consumption of red meat, butter, cheese, fried foods, and sweets, due to their high saturated fat content, according to data from the American nonprofit organization AARP.

Of course, it is essential to consult a professional before making any decision of this kind.

The Mayo Clinic emphasizes that "the MIND diet is not dangerous for most people because it incorporates a wide variety of healthy foods."

Its key components include antioxidants, flavonoids, and carotenoids, the main protectors against oxidative and inflammatory processes.

Any dietary changes, including the adoption of the MIND diet, should be discussed with a healthcare professional, especially for people with pre-existing medical conditions or specific nutritional needs. According to the Mayo Clinic, “it is worth talking to your healthcare provider before making major changes to your diet.”

Other studies conducted on the MIND diet

A study previously published in the journal Neurology provided significant data on the effectiveness of the MIND diet in preventing cognitive decline, especially in women. This study included more than 14,000 adults and focused on the correlation between dietary adherence and brain function.

The findings revealed that greater adherence to the MIND diet is associated with a lower incidence of thinking, concentration, and memory problems.

Specifically, women who followed this diet closely had a 6% decreased risk of cognitive decline, compared to those who did not follow it as strictly. These benefits were not similarly evident in men.