The MIND diet (Mediterranean–DASH Intervention for Neurodegenerative Delay) is an eating pattern specifically designed to support brain health and potentially reduce the risk of Alzheimer’s disease and dementia.
It combines aspects of the Mediterranean diet, which is linked to heart health and longevity, and the DASH diet (Dietary Approaches to Stop Hypertension, which helps lower blood pressure.
The MIND diet emphasizes foods rich in antioxidants, vitamins, and healthy fats that protect the brain, while limiting foods associated with cognitive decline.
Foods to Eat Regularly
Green leafy vegetables (spinach, kale, collards, etc.)
Other vegetables
Berries (especially blueberries and strawberries)
Nuts
Olive oil – primary cooking oil Whole grains Fish Beans Poultry – 2 servings per week Wine (optional)
Foods to Limit Red meats Butter & stick margarine Cheese – less than once per week Pastries & sweets Fried or fast food
Health Benefits of the MIND diet Slower cognitive decline in older adults. Linked to lower risk of Alzheimer’s disease. Supports heart health, which is closely tied to brain health. Provides a balanced, sustainable approach to eating.