Study finds MIND diet lowers dementia risk by 25%

By avagrace // 2025-06-05

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A study tracking 90,000 adults found that adopting the MIND diet (a blend of Mediterranean and DASH diets) can significantly lower dementia risk, even when started later in life.
The diet emphasizes leafy greens, berries, nuts, fish and olive oil while limiting red meat and fried foods. Its high antioxidant content fights brain inflammation, a key factor in dementia.
Strict adherence to the MIND diet led to a 25 percent lower dementia risk, with benefits across diverse racial groups (though weaker effects in Asian Americans and Native Hawaiians due to existing healthy diets).
With millions affected globally and soaring healthcare costs, lifestyle changes like diet could prevent up to 40 percent of cases, offering a cost-effective alternative to pharmaceutical solutions.
Experts recommend prioritizing leafy greens, berries, nuts and fish while cutting processed foods. Even small, midlife adjustments can yield significant cognitive benefits.

As dementia cases surge globally, a landmark study offers a beacon of hope. Adopting a diet rich in leafy greens, berries, nuts and fish – even later in life – could reduce the risk of cognitive decline by an astonishing 25 percent. Led by Dr. Song-Yi Park of the University of Hawaii at Manoa, the study analyzed the dietary habits of 93,000 adults aged 45 to 75 over ten years. Participants who consistently followed the MIND diet – a hybrid of Mediterranean and heart-healthy eating principles – had a nine percent lower overall risk of dementia. Most strikingly, those who improved their adherence to the diet in midlife or later saw their risk plummet by 25 percent, proving that dietary changes can be impactful at any age. Presented at the American Society for Nutrition's annual meeting, these preliminary findings align with prior research, including a 2023 Ohio study that noted a six percent reduction in cognitive decline among older women on the diet. Unlike past studies, however, this research included both genders and diverse racial groups. It revealed particularly strong protective effects for African American, Latino and White participants. The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, combines the best of two well-researched eating plans: the Mediterranean diet celebrated for promoting longevity and the DASH diet, designed to lower blood pressure. Unlike fad diets, the MIND diet is grounded in decades of scientific evidence. It emphasizes brain-boosting foods like whole grains, leafy greens, berries, nuts and olive oil while minimizing salt, red meat and fried foods. (Related: Study finds that the Mediterranean diet can slash dementia risk by 23%.)

The MIND diet: A powerful defense against dementia

Researchers believe the MIND diet's high antioxidant content combats brain inflammation, a major contributor to dementia. While even moderate adherence yields benefits, those who follow the diet strictly experience the most dramatic reductions in risk. With dementia imposing staggering financial and emotional burdens on families and healthcare systems, this discovery arrives at a pivotal moment. Dementia is fast becoming a public health crisis. In the U.S., seven million seniors live with Alzheimer’s, while the United Kingdom grapples with nearly one million cases, straining families and healthcare systems. Lifestyle factors, including poor diet, contribute to up to 40 percent of dementia cases. Yet public health efforts often prioritize pharmaceutical solutions over prevention. This study highlights a more accessible and affordable approach: Simple dietary changes that can be adopted at any stage of life. While the MIND diet demonstrated broad benefits, its effects varied across ethnic groups. Park emphasized the need for culturally tailored dietary guidelines, noting that rigid, one-size-fits-all recommendations may overlook important nuances. The study also had limitations, such as not disclosing how diet adherence was scored. Previous methods awarded points for consuming specific foods – like six weekly servings of leafy greens – while penalizing excessive red meat or processed foods. For those eager to embrace the MIND diet, experts recommend straightforward dietary swaps. Prioritize leafy greens like spinach and kale, berries, nuts, olive oil, fish and whole grains – and reduce processed foods, fried meals, butter and red meat. "It's never too late to adopt a healthy diet," Park said. British Heart Foundation dietitian Tracy Parker seems to agree with this sentiment. She suggested sample meals such as oatmeal with walnuts for breakfast, salmon with quinoa for lunch, and a leafy salad drizzled with olive oil for dinner. Ultimately, the takeaway is clear whether one is 50 or 70 years old. Today's dietary choices could safeguard tomorrow's cognitive function. Head over to FoodCures.news for more similar stories. Watch this video about the benefits of the Mediterranean diet. This video is from the Daily Videos channel on Brighteon.com.

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The MIND diet: A powerful defense against dementia

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