By Admin 
As we grow older, many people are interested in the role that dietary patterns can play in reducing the risk for chronic diseases. If you’re hoping to improve your brain health and prevent the onset of Alzheimer’s disease, you may consider trying the MIND diet, which some studies have linked to slower cognitive decline.
Alzheimer’s disease — a progressive neurodegenerative disease that causes memory loss and confusion — affects 6.9 million Americans and is the most common form of dementia (advanced cognitive impairment), according to the Alzheimer’s Association.[1] As of 2022, it’s the seventh leading cause of death in the United States, according to the Centers for Disease Control and Prevention (CDC).[2]
Although the MIND diet has not been shown to reverse existing Alzheimer’s disease, there’s evidence that following a healthy diet such as this dietary approach may help prevent the disease.
What Is the MIND Diet?
MIND — an acronym that stands for the Mediterranean-DASH intervention for neurodegenerative delay — is a “hybrid of the Mediterranean diet and DASH diet, and research suggests it may reduce the risk of developing dementia or slow the decline in brain health,” says Becky Kerkenbush, RD, a dietitian based in Jefferson, Wisconsin.
The DASH diet — which stands for dietary approaches to stop hypertension — is an eating plan designed to prevent or reverse high blood pressure, and has also been linked to reductions in harmful cholesterol levels, according to the Mayo Clinic. It involves limiting the amount of salt (sodium) in your diet and choosing healthy foods rich in beneficial nutrients like potassium, calcium, fiber, and protein.[3]
Meanwhile, the Mediterranean diet is an eating pattern based on traditional diets in areas around the Mediterranean Sea. While there are several variations, a Mediterranean-style diet generally involves plenty of fruits and vegetables, olive oil, whole grains, beans, nuts, and seeds, with moderate amounts of dairy, eggs, fish, and poultry. It’s endorsed by the American Heart Association as a way to help prevent heart disease and stroke.[4]
Although there are similarities among all three diets, the MIND diet is specifically focused on foods that have been found to promote cognitive health.
How Does the MIND Diet Work to Boost Brain Health?
The MIND diet focuses on plant-based foods, limiting most animal products and foods high in saturated fat. In particular, it involves eating foods that are high in polyphenols — beneficial compounds found in many different types of plants — and other types of antioxidants, which can help protect against what’s known as oxidative stress.[5]
Oxidative stress occurs due to toxic molecules called free radicals. This stress causes cell damage in the brain and throughout the body, and it has been linked to several diseases, including Alzheimer’s disease and cancer. But antioxidants from food can help reduce oxidative damage.[6]
A research review published in the journal Advances in Nutrition found that across 32 different groups of participants in previous studies, following a diet that closely resembled the MIND diet was linked to a lower risk for dementia in about 7 in 10 groups. Most of the study populations in which this link was seen were in North America — leading to the question of whether there is a single ideal diet for dementia prevention, or different ideal diets for different groups of people.
The research review noted the beneficial nutrients found in several foods recommended by the MIND diet:[7]
Polyphenols from berries and vegetables
Vitamin E from nuts and olive oil
Omega-3 fatty acids from certain types of fish
B vitamins from leafy greens, whole grains, and poultry
It’s important to note, though, that the evidence supporting the MIND diet isn’t about any particular nutrients. Instead, it’s about what happens when you follow an overall pattern of eating beneficial foods and avoiding harmful ones.