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 findings on dementia.
The MIND diet is ideal for reducing the decline in brain function and the 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. The MIND diet focuses on foods for brain health and includes vitamins and antioxidants such as carotenoids and flavonoids that also improve heart health and prevent diabetes and certain cancers. Emerging research shows the 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-researchers at Rush University Medical Center. It was called the Rush Memory and Aging Project and included 1,000 older adults in 40 retirement communities and senior living facilities in the Chicago area. The results originally highlighted 15 foods that promote brain health and foods to avoid.
What to eat
The MIND diet encourages you to eat brain-healthy foods. It emphasizes plant 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 you can 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. The Harvard TH Chan School of Public Health says that ingesting alcohol is a personal choice that should be discussed with your healthcare provider.
Here is a list of approved foods you can eat on the MIND diet:
- Beans: 4 or more meals per week
- Berries: 2 or more servings per week
- Fish: 1 or more meals per week
- Green leafy vegetables: 6 or more servings per week
- Nuts: 5 or more servings per week
- Olive oil: sparingly, but the best choice when fat is used
- Poultry: 2 or more meals per week
- Vegetables (other than green leafy vegetables): 1 or more servings per day
- Whole grains: 3 or more servings per day
Can you eat eggs on the MIND diet?
Eggs are included in the Mediterranean and DASH diets, so they are also approved in the MIND diet. 2021 research shows that eating eggs is associated with slower cognitive decline in healthy, older adults.
What to avoid
Foods high in saturated fats 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 food
- 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 functioning, especially faster information processing.
Can 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 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 diseases and other associated diseases such as diabetes and heart disease.
May reduce harmful beta-amyloid proteins
According to the NIA, eating the MIND diet can also reduce or inhibit harmful beta-amyloid proteins that clump together and form plaques in the brains of people with Alzheimer’s disease. Amyloid protein plaques disrupt healthy cell functioning and cause disruption.
Can help prevent Alzheimer’s and dementia
The Memory and Aging Project found that the MIND diet can slow the 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 disease.
A small 2019 study suggests that the MIND diet is effective in 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 has 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?
The MIND diet may be right for you, especially if you are looking for ways to prevent Alzheimer’s disease or are wondering how to prevent dementia. There is some research to suggest that consuming brain-healthy foods can 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 things include budget, preferences, and medications. For example, certain foods can interfere with or interact with medications. If you are taking medications for health conditions, consult a healthcare provider or pharmacist before making any significant changes to your diet.
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 as fat content, with limited red meat. Foods to avoid include foods 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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