Mind Over Menu: The MIND Diet’s Science-Forward Strategy for Brain Health

"MIND diet is the best approach," says Dr. Sarkar—an endorsement grounded in robust evidence for brain health.

The MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet merges principles from the Mediterranean and DASH diets with a focus on neuroprotection. A large 2024 observational study from the University of Hawaii, along with a 2023 randomized controlled trial published in the New England Journal of Medicine (NEJM), continues to support the role of dietary choices in long-term cognitive health.

Observational Study Insights

• Nearly 93,000 adults (aged 45–75) tracked for up to 10years.
• 9% overall reduction in dementia risk with higher MIND diet adherence.
• Stronger risk reduction (up to 13%) among African American, Latino, and White populations.
• A 25% risk reduction seen in those who followed the diet consistently for 10 years—even when adopted later in life.

NEJM Randomized Trial Highlights (2023)

• 604 cognitively normal older adults at risk of dementia were randomized to MIND diet vs. control (both with mild calorie restriction).
• No significant difference in global cognition between groups over 3 years.
• MRI results also showed no group-level differences in brain structure.

Conclusion: While short-term cognitive benefits were not confirmed in a clinical setting, long-term observational benefits remain promising.

Components of the MIND Diet

The MIND diet encourages the consumption of the following food groups:

• Leafy green vegetables (e.g., spinach, kale)
• Other vegetables
• Berries, particularly blueberries and strawberries
• Nuts

We don’t believe in deprivation—especially when it comes to nourishing your body and mind. Try this Cinnamon Chocolate Chip Walnut Bread: a sweet treat made with healthy fats and brain-boosting walnuts.
Recipe courtesy of our Registered Dietitian.

• Whole grains
• Fish (preferably once a week)

Support brain health with these fresh and flavorful Cilantro Lime Salmon Cakes—packed with omega-3s and dietitian-approved

‍Recipe courtesy of our Registered Dietitian.

• Poultry (at least twice a week)

Enhance your brain health with this bold and zesty Chipotle Chicken—rich in lean protein and brain-boosting nutrients, dietitian-approved!

Recipe courtesy of our Registered Dietitian.

• Olive oil as the primary cooking fat
• Wine (in moderation, if medically appropriate)

The MIND diet also reccomends limiting the intake of the following:

• Red meats
• Butter and margarine
• Cheese
• Pasta and sweets
• Fried and fast foods

Clinical Interpretation & Takeaway

While the NEJM trial did not demonstrate short-term improvements in cognition, the broader body of evidence, especially from large-scale longitudinal studies, supports the MIND diet as an effective, low-risk intervention for reducing dementia risk over time. It remains a key part of holistic brain health management.

How to Support Brain Health in Everyday Life

• Consider following the MIND diet—especially if you have a family history of Alzheimer’s or dementia.
• Focus on a “food first” approach by incorporating more whole, nutrient-dense foods.
• Working with a registered dietitian can help you personalize your nutrition plan.
• Pair healthy eating with regular movement, brain-stimulating activities, and managing conditions like high blood pressure and diabetes.

The findings from this large, prospective cohort study provide strong support for the role of dietary patterns in reducing dementia risk. Given the aging population and rising prevalence of neurodegenerative conditions, integration of evidence-based nutrition strategies like the MIND diet into clinical practice could have significant public health benefits.

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