Eat Well

According to the National Institutes of Health (NIH), studies have found that a higher adherence to the Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) diet is associated with slower cognitive decline. Specifically, those who moderately followed the MIND diet reduced their risk of Alzheimer’s disease by 35%, whereas those who followed the MIND diet more closely reduced their risk by 53%.

Essentially, people who eat more of the foods associated with the MIND diet can slow brain aging. Per the NIH, the MIND diet includes:

Eat These 10 Foods

1. Green, leafy vegetables (at least 6 servings/week)
2. Vegetables (at least 1 serving/day)
3. Nuts (at least 5 servings/week)
4. Berries (at least 2 servings/week)
5. Beans (3 servings/week)
6. Whole grains (at least 3 servings/day)
7. Fish (at least 1 serving/week)
8. Poultry (at least 2 servings/week)
9. Olive oil as the primary oil
10. Red wine or red grape juice (1 serving/day)

Limit These 5 Foods

1. Red meat (less than 4 servings/week)
2. Butter/margarine (less than 1 Tbsp/day)
3. Cheese (less than 1 serving/week)
4. Pastries/sweets (less than 5 servings/week)
5. Fast/fried food (less than 1 serving/week)

Source: “MIND Diet Associated with Reduced Incidence of Alzheimer’s Disease”