Evidence links higher adherence to Mediterranean-style eating — olive oil, vegetables, fruit, legumes, fish, nuts and whole grains, with little red meat and few sweets — to lower dementia risk. The MIND diet, a Mediterranean/DASH hybrid, is associated with slower cognitive decline in aging, equivalent to being about 7.5 years younger. Those are the food groups to build plates around.
A systematic review found that higher adherence to the Mediterranean diet is associated with reduced risk of dementia and Alzheimer's disease, with key components including olive oil, vegetables, fruits, legumes, fish, nuts, whole grains — and limits on red meat and sweets.
The MIND diet (a combination of Mediterranean and DASH elements) is associated with slower cognitive decline with aging: higher MIND scores correlated with a reduced decline rate equivalent to being 7.5 years younger.
The core fat of Mediterranean eating — use it in place of butter and processed oils.
Daily vegetables and fruit, including berries — the MIND diet's hallmark food group.
Regular fish, ideally a few times a week; omega-3-rich foods (salmon, chia) are encouraged in dementia nutrition guidance.
Beans, lentils, chickpeas and a small handful of nuts most days.
Oats, brown rice, quinoa — whole, minimally processed grains.
Keep portions small and occasional, per the Mediterranean pattern.
Limit sugary desserts and refined sweets.