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by The MIND (Mediterranean Diet-DASH Intervention for Neurodegenerative Delay) diet is a combination of the Mediterranean diet and the DASH (Detary Approach to Stop Hypertension) diet. It was designed to protect brain health and is based on research findings about dementia.
The MIND diet is great for reducing the decline of brain function and risk of dementia as you 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 foods for brain health, the MIND diet contains vitamins and antioxidants such as carotenoids and flavonoids that improve heart health and prevent diabetes and certain cancers. Emerging research shows the link between high levels of antioxidants and cognitive benefits.
The basis of the MIND diet
The MIND diet is based on many years of research. It was introduced in 2015 through the work of nutritional epidemiologist Martha Clare Morris and heart researchers at Rush University Medical Center. Called the Rush Memory and Aging Project, it involved 1,000 older adults across 40 retirement communities and senior public housing in the Chicago area. The results first 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 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” because the effects of alcohol can vary based on personal or family history. Harvard School of Public Health’s TH Chan says discussing alcohol with your healthcare provider is a personal choice.
Here is a list of foods allowed to be eaten on the MIND diet:
- Beans: 4 or more meals per week
- Sheep: 2 or more servings per week
- Fish: 1 meal or more weekly
- Green leafy vegetables: 6 or more servings per week
- Nuts: 5 or more servings per week
- Olive oil: sparingly, but the best choice if fat is used
- Poultry: 2 or more meals weekly
- Vegetables (other than leafy greens): 1 serving or more each day
- Whole grain: 3 servings or more each day
Can you eat Eggs on the MIND diet?
Eggs are included in the Mediterranean and DASH diets, so they are also allowed 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 fat and trans fat should be avoided on the MIND diet. The 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 may improve brain health. In a small 2023 study of adults between 28 and 40 (average age 34), following the MIND diet was closely associated with faster brain functioning, specifically, faster information processing.
May Reduce Oxidative Stress and Inflammation
According to the National Institute on Aging (NIA), diet affects the body’s oxidative stress and inflammation levels.
Oxidative stress and inflammation are two fundamental 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, protect against brain-based diseases 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 block harmful beta-amyloid proteins that clump together, forming plaques in the brains of people with Alzheimer’s. Amyloid protein plaques interfere with healthy cell function, causing disruption.
May Aid for Alzheimer’s and Dementia Prevention
The Memory and Aging Project found that the MIND diet could alleviate cognitive decline associated with aging. From the same experts, another study on the benefits of the MIND diet to reduce the risk of Alzheimer’s disease.
A small study from 2019 suggests that the MIND diet is effective in preventing cognitive decline in people who have had a stroke. A stroke greatly 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 will 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 are looking for ways to prevent Alzheimer’s or wondering how to prevent dementia. There is some research that suggests that eating brain-healthy foods may help reduce the 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 medication for a medical condition, consult a healthcare provider or pharmacist before making 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 plant-based eating, focusing on vegetables, beans, nuts, berries, and olive oil for fat, with limited red meat. Among the foods that should be avoided are foods that are 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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