A new study highlights the benefits of the MIND diet in reducing the risk of dementia across diverse populations. MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines elements of the Mediterranean diet, rich in fruits, vegetables, and healthy fats, with the DASH diet, which focuses on lowering blood pressure through whole grains, low-fat dairy, and lean meats.
The diet emphasizes brain-healthy foods such as leafy greens, berries, nuts, and olive oil. Researchers at the University of Hawaii at Manoa analyzed data from over 90,000 American adults aged 45 to 75, tracking their diets from the 1990s. More than 21,000 participants later developed Alzheimer’s or related dementias.
The study found that those who closely followed the MIND diet at the start had a 9% lower risk of dementia. The reduction was even higher—about 13%—among African American, Latino, and white participants. Notably, participants who improved their diet adherence over ten years, including those who initially did not follow the diet strictly, had a 25% lower risk of dementia compared to those whose diet adherence declined.
The benefits appeared consistent across both younger and older adults, suggesting it is never too late to adopt healthier eating habits to protect the brain.
Dr. Song-Yi Park, associate professor at the University of Hawaii, said, “Our study confirms that healthy dietary patterns in mid to late life, and improvements over time, may help prevent Alzheimer’s and related dementias. It suggests it is never too late to start a healthy diet.”
However, the protective effect of the MIND diet was less clear among Asian Americans and Native Hawaiians, indicating a possible need for tailored dietary recommendations for different groups.
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