The MIND Diet for Dementia: What to Eat and What to Avoid
Jake Newby
| 3 min read
Jake Newby is a brand journalist for Blue Cross Blue...
Key Takeaways
- The MIND diet combines Mediterranean and DASH principles to support brain health, emphasizing nutrient-rich foods linked to stronger cognitive function.
- Eating more berries, leafy greens, nuts, fish and whole grains may help reduce dementia risk and support healthy aging.
- Understanding dementia foods to avoid, including fried foods, sweets and excess red meat, is essential for long-term brain wellness.
- Reducing added sugars and choosing smarter sugar substitutes for brain aging can complement a MIND diet and healthy lifestyle.
As we age, we often adjust our diets to improve heart health or protect against cancer and conditions like Type 2 diabetes. Less often do we build our diets around our mind and improved cognitive function.
But that's what the aptly named MIND diet is all about. The MIND diet is designed to support brain health through nutrient-rich foods that may help protect cognitive function as we age.
Want to organize your own MIND diet plan? We've got you covered.
What is the MIND diet?
MIND is an acronym that stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.” It’s a bit of a mouthful, but the acronym combines the Mediterranean diet with the DASH diet, which is exactly what the diet itself combines.
The Mediterranean diet incorporates different aspects of healthy eating that align with areas bordering the Mediterranean Sea. Think fruits, vegetables, nuts, grains, olive oil over butter and herbs over salt.
The DASH diet, which was developed to treat or prevent high blood pressure, is light on sugar, sweets, and sodium and heavy on fruits, veggies, lean meats, nuts and grains, among other healthy, whole foods.
The MIND diet emphasizes minimally processed whole-and plant-based foods. It limits animal-based foods that are high in saturated fats, dairy products high in fat content, and foods with added sugars. People following the MIND diet may also look for healthier sugar substitutes for brain aging, such as naturally sweet fruits, to help reduce excess sugar intake while supporting overall wellness.
Foods to eat vs. foods to avoid on the MIND diet
| Eat More Often | Limit or Avoid |
| Leafy greens such as kale, spinach and collard greens (daily) | Butter and stick margarine |
| Other vegetables such as broccoli, carrots and peppers (2+ servings daily) | Cheese |
| Berries such as blueberries and strawberries (2+ servings weekly) | Fried foods |
| Beans and legumes (4+ servings weekly) | Fast food |
| Whole grains (3+ servings daily) | Red meat, including steak and pork |
| Fatty fish such as salmon, sardines and mackerel (at least weekly) | Sweets and pastries |
| Nuts and seeds, especially walnuts, flaxseeds and pumpkin seeds (5+ servings weekly) | Foods high in added sugars |
| Poultry (2+ servings weekly) | Highly processed foods high in saturated fat |
| Olive oil as your primary cooking fat | Full-fat dairy products consumed in excess |
What can I eat on the MIND diet?
The MIND diet food list includes foods rich in fiber and packed with nutrients associated with better brain health, such as vitamin E, omega-3 fatty acids, folate and carotenoids and flavonoids.
Here's what your MIND diet plan should look like:
- Beans: Four or more servings per week.
- Berries: Two or more servings per week.
- Poultry: Two or more servings per week.
- Whole grains: Three servings or more per day.
- Leafy greens: At least one daily serving of veggies like collard greens, kale and spinach.
- Fish: One or more serving per week of fatty fish like salmon, mackerel, herring and sardines
- Nuts: Five or more servings per week of nuts, specifically walnuts, flaxseeds, pumpkin seeds, and other nuts loaded with omega-3 fatty acids.
- Olive oil: Daily.
- Other non-green vegetables: Two or more servings per day.
Dementia foods to avoid
- Butter/stick margarine
- Cheese
- Fried and fast food
- Red meat like pork and steak
- Sweets and pastries
Does the MIND diet work?
Studies have linked the MIND diet to a decreased risk of dementia and Alzheimer’s disease, even if not meticulously followed for breakfast, lunch and dinner.
The diet was developed in 2015 by Dr. Martha Clare Morris and colleagues at Rush University Medical Center and the Harvard Chan School of Public Health.
Aging is the biggest risk factor for dementia. Complement a healthy diet by incorporating these lifestyle changes into your daily routine:
- Engaging in physical activity
- Staying mentally and socially active
- Abstaining from smoking cigarettes
- Drinking little to no alcohol
- Becoming an advocate for your own health
Photo credit: Getty Images
