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The MIND diet: A blend of Mediterranean and DASH
The MIND diet, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is gaining attention for its potential to enhance cognitive health. This innovative eating plan combines elements of the Mediterranean diet, known for its heart-healthy benefits, with the DASH diet, designed to combat hypertension.
By focusing on brain-healthy foods, the MIND diet aims to reduce the risk of Alzheimer’s disease and other forms of dementia.
Key components of the MIND diet
At the heart of the MIND diet are ten food groups that are particularly beneficial for brain health.
These include leafy greens, berries, nuts, whole grains, beans, legumes, seafood, poultry, and olive oil. Each of these foods is rich in essential nutrients such as flavonoids, carotenoids, B vitamins, and omega-3 fatty acids, which are crucial for maintaining cognitive function.
According to Lauren Harris-Pincus, a registered dietitian, these nutrients play a vital role in supporting brain health and may help stave off cognitive decline.
Research findings on the MIND diet
Recent research presented at the NUTRITION 2025 conference revealed compelling evidence supporting the MIND diet’s effectiveness.
An analysis of data from nearly 93,000 U.S. adults showed that those who adhered to the MIND eating plan had a 9% reduced risk of developing dementia. Notably, certain demographic groups, including African American, Latino, and White participants, experienced an even greater risk reduction of 13%.
The longer individuals followed the diet, the more significant the benefits, with a remarkable 25% lower risk observed among those who maintained the diet over a decade.
Adopting the MIND diet for a healthier future
Transitioning to the MIND diet involves not only incorporating brain-healthy foods but also limiting those that may contribute to cognitive decline.
Foods to avoid include pastries, refined sugars, red meat, and fried items. By making these dietary changes, individuals can take proactive steps toward enhancing their cognitive health. As Dr. Song-Yi Park from the University of Hawaii emphasizes, it’s never too late to adopt a healthier diet, and doing so can significantly impact the prevention of Alzheimer’s and related dementias.
