The MIND diet (Mediterranean-DASH Dietary Intervention for Neurodegenerative Delay) is a combination of the Mediterranean diet and the DASH (Dietary Approach to Stop Hypertension) diet. It is designed to protect brain health and is based on research findings on 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 works by combining the health benefits of the Mediterranean diet and the DASH diet. Focusing on brain-healthy foods, the MIND diet also includes vitamins and antioxidants such as carotenoids and flavonoids, which improve heart health and prevent diabetes and some cancers. New research shows a 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 through the work of nutritional epidemiologist Martha Clare Morris and co-investigators at Rush University Medical Center. Called the Rush Memory and Aging Project, it involved 1,000 older adults in 40 retirement communities and senior housing in the Chicago area. The results initially 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, fruits, and green leafy vegetables. Limits meat and foods high in saturated fat.
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 depending on personal or family history. Harvard TH Chan School of Public Health says including alcohol is a personal choice to discuss with your healthcare provider.
List of foods approved for consumption on the MIND diet:
- Bean: 4 or more meals per week
- fruits: 2 or more servings per week
- Fish: 1 or more meals per week
- green leafy vegetables: 6 or more servings per week
- Hazelnut: 5 or more servings per week
- Olive oil: best choice if using sparingly, but oil
- poultry: 2 or more meals per week
- Vegetables (except leafy greens): 1 or more servings per day
- whole grains: 3 or more servings per day
Can You Eat Eggs on the MIND Diet?
Since eggs are included in the Mediterranean and DASH diets, they are also approved in the MIND diet. Research from 2021 shows that eating eggs is associated with slower cognitive decline in healthy, older adults.
What to Avoid
Foods high in saturated and trans fat should be avoided on the MIND diet. Specific foods to avoid on the MIND diet include:
- Butter or margarine
- Cheese
- Desserts such as desserts and pastries
- fried foods
- Red meat
Potential Benefits
Improves Brain Health
The MIND diet has the potential to improve brain health. In a small 2023 study of adults ages 28 to 40 (average age 34), closely following the MIND diet was associated with faster brain function, specifically faster information processing.
May Reduce Oxidative Stress and Inflammation
According to the National Institute on Aging (NIA), diet affects the body’s levels of oxidative stress and inflammation.
Oxidative stress and inflammation are two biological mechanisms underlying Alzheimer’s disease. Foods on the MIND diet provide anti-inflammatory and antioxidant health benefits. These provide protective benefits that improve cellular metabolism, brain-based, and protect against other related diseases such as diabetes and heart disease.
May Reduce Harmful Beta-Amyloid Proteins
Eating the MIND diet may also reduce or prevent harmful beta-amyloid proteins, which clump together and form plaques in the brains of Alzheimer’s patients, according to the NIA. Amyloid protein plaques interfere with healthy cell functioning, causing deterioration.
May Help Prevent Alzheimer’s and Dementia
The Memory and Aging Project found that the MIND diet may slow cognitive decline associated with aging. Another study from the same experts on the benefits of the MIND diet in reducing the risk of Alzheimer’s disease.
A small 2019 study suggests that 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 that the risk of dementia can triple in the first year after a stroke and remain high for the next 20 years.
Is the MIND Diet Right for Me?
If you’re specifically looking for ways to prevent Alzheimer’s or wondering how to prevent dementia, the MIND diet may be right for you. There is some research to suggest that consuming brain-healthy foods may help reduce the risk of these diseases.
However, there are other things to consider when making a lifestyle change as important as changing your diet. These include budget, preferences, and medications. For example, some foods can interact or interfere with medications. If you are taking medications for health problems, consult a healthcare professional or pharmacist before making any major 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 type of dementia. The MIND diet emphasizes plant-based nutrition; Instead of vegetables, beans, nuts, nuts and oil, it focuses on olive oil and 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.
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