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by The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is a combination of the Mediterranean diet and the DASH diet (Dietary Approach to Stop Hypertension). It is designed to protect brain health and is based on research into dementia.
The MIND diet is ideal for reducing the decline in brain function and risk of dementia as we age.
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How does the MIND diet work?
The MIND diet combines the health benefits of the Mediterranean diet and the DASH diet. The MIND diet focuses on foods for brain health and contains vitamins and antioxidants like carotenoids and flavonoids, which also improve heart health and prevent diabetes and certain cancers. New research shows the connection 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 through the work of nutritional epidemiologist Martha Clare Morris and researchers at Rush University Medical Center. The project, called the Rush Memory and Aging Project, involved 1,000 older adults in 40 retirement homes and public housing for seniors 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. The focus is on plant-based foods, berries and green leafy 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 can vary depending on personal or family history. According to the Harvard TH Chan School of Public Health, drinking alcohol is a personal decision that needs to be discussed with your doctor.
Here is a list of approved foods you can eat as part of the MIND diet:
- Beans: 4 or more meals per week
- Berries: 2 or more servings weekly
- Fish: 1 or more meals per week
- Green leafy vegetables: 6 or more servings weekly
- Nuts: 5 or more servings weekly
- Olive oil: economical, but first choice when using fat
- poultry: 2 or more meals per week
- Vegetables (except green leafy vegetables): 1 or more servings daily
- Whole grain products: 3 or more servings daily
Can you eat eggs on the MIND diet?
Eggs are included in the Mediterranean and DASH diets and are therefore also permitted in the MIND diet. 2021 research shows that egg consumption is associated with slower cognitive decline in healthy, older adults.
What you should avoid
Foods high in saturated and trans fats should be avoided on the MIND diet. Specific foods to avoid on the MIND diet include:
- Butter or margarine
- Cheese
- Desserts such as sweets and pastries
- Fried foods
- Red meat
Possible benefits
Promotes brain health
The MIND diet has the potential to improve brain health. In a small 2023 study of adults between the ages of 28 and 40 (average age 34), following the MIND diet closely was associated with faster brain function, particularly faster information processing.
May reduce oxidative stress and inflammation
According to the National Institute on Aging (NIA), diet influences the body’s oxidative stress and inflammation levels.
Oxidative stress and inflammation are two underlying biological mechanisms in Alzheimer’s disease. Foods in the MIND diet provide anti-inflammatory and antioxidant health benefits. These provide protective benefits that improve cellular metabolism and protect against brain and other related diseases such as 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 and form plaques in the brains of people with Alzheimer’s. Amyloid protein plaques interfere with healthy cell function and cause disorders.
May help prevent Alzheimer’s and dementia
The Memory and Aging Project has found that the MIND diet can 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.
A small 2019 study suggests that the MIND diet may be effective in preventing cognitive decline in people who have suffered a stroke. A stroke significantly increases the risk of dementia. Research from the American Heart Association found that the risk of dementia can triple in the first year after a stroke and remain elevated for the next 20 years.
Is the MIND diet right for me?
The MIND diet might 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 that suggests eating brain-healthy foods may help reduce the risk of these diseases.
However, there are other things to consider when making lifestyle changes that are just as important as changing your diet. These things include budget, preferences, and medications. For example, certain foods can interfere with or interact with medications. If you are taking medication for a health condition, consult a doctor or pharmacist before making any significant dietary changes.
Summary
Research suggests that the MIND diet may help support brain health and reduce the risk of Alzheimer’s disease, the most common form of dementia. The MIND diet emphasizes a plant-based diet, emphasizing vegetables, beans, nuts, berries, and olive oil as a source of fat, with red meat limited. Foods to avoid include foods high in saturated and/or trans fats. Consider asking your doctor if the MIND diet is right for you.
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