The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a hybrid eating plan that combines elements of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, both known for their heart-healthy benefits. Developed by researchers to support brain health and reduce the risk of Alzheimer’s disease and cognitive decline, the MIND diet emphasizes natural, plant-based foods while limiting foods high in saturated fats and added sugars. Key components include leafy green vegetables, berries, nuts, whole grains, beans, olive oil, poultry, and fish, all of which are rich in antioxidants, healthy fats, and nutrients shown to support brain function.
The MIND diet specifically encourages regular consumption of brainprotective foods, such as eating at least six servings of leafy greens per week and two servings of berries per week, while limiting intake of red meat, butter, cheese, pastries, and fried or fast foods. Unlike more restrictive diets, the MIND approach focuses on sustainable, long-term eating habits rather than calorie counting or strict portion control. Research has shown that even moderate adherence to the MIND diet can result in a significantly lower risk of Alzheimer’s disease, making it
a promising strategy for supporting cognitive health as people age.
