This Super Simple Diet Could Cut Alzheimer’s Risk by 53% ...Saudi Arabia

Could the key to Alzheimer's prevention be as simple as stocking the right staples in your kitchen? According to several studies, it could be: From everyday pain relievers to your favorite kind of coffee, research continues to confirm that protecting your mind from cognitive decline doesn’t have to be complicated—or particularly out of reach.

In fact, according to research from Chicago's Rush University Medical Center, following one surprisingly simple can decrease your risk of developing Alzheimer's by more than half.

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Published in Alzheimer's & Dementia: The Journal of the Alzheimer's in 2015, the study followed 960 older adults and monitored their diets and cognitive abilities for an average of 4.7 years. 

The results? Participants who closely followed the MIND diet demonstrated a whopping 53% slower rate of cognitive decline. But that's not all: By the end of the study, those who followed the diet closest had brain function equivalent to someone 7.5 years younger compared to those who didn’t follow it at all. 

In 2016, the same team of researchers conducted a follow-up study that found that both high and moderate adherence to the MIND may decrease Alzheimer's risk over all.

These findings hold up in terms of recent research, too. In 2023, a Rush University Medical Center study that followed 5,259 older similarly concluded that higher adherence to the MIND diet was linked to slower cognitive decline. Then, in 2024, a UK study published in Natural Mental Health found that starch-free, vegetarian, high-protein-low-fiber, and balanced diets were all linked to better brain health and cognition (and yes, the MIND diet fits quite a bit of that criteria).

Related: A Neurologist's Favorite Dinner for Alzheimer's Prevention

What is the MIND Diet?

Not familiar with the MIND diet? Chances are, you know something about one part of it: The MIND diet is actually a combination of the Mediterranean diet and DASH diet (Dietary Approaches to Stop Hypertension).

Coined by Martha Clare Morris, ScD., an epidemiologist and nutritional researcher, whose team conducted the 2015 and 2016 studies, the MIND diet focused on natural, plant-based foods while limiting animal products and high-fat foods. This also makes it similar to the Blue Zones diet.

As for what sets MIND apart from all the similar diet plans out there? According to Morris' research, it specifically prioritizes berries and leafy greens, which have been shown to support brain health. It also does not require eating lots of fruit everyday, consuming high amounts of dairy or eating more than one meal with fish a week (the Mediterranean diet suggests six or more).

Translation? Here's your best bet for brain health: Adopt a whole food, (mostly) plant-based diet, reduce your intake of ultra-processed foods and eat foods high in omega-3s, antioxidants, magnesium, tryptophan and choline. Also, try to exercise for at least five minutes a day. 

If you're not sure where to start, check out our dietitian-approved Mediterranean diet meal plan for inspiration. Bon appétit!

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Related: The 3 Best Foods for Brain Health, According to Doctors

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