Alzheimer’s disease is a major public health concern, affecting memory, thinking, and behavior, and is a leading cause of cognitive decline. Reports suggest that by 2060, there could be up to 13.8 million Alzheimer’s cases annually

Get to know “MIND Diet”

The MIND Diet (Mediterranean-DASH Intervention for Neurodegenerative Delay Diet) blends the Mediterranean and DASH Diets to help prevent Alzheimer's disease and enhance brain health. It focuses on nutrient-rich foods that support cognitive function and reduce the risk of neurodegenerative conditions.

In honor of World Alzheimer’s Day on September 21st, we’re highlighting the MINDDiet—a proven approach with 15 specific foods from 2 essential groups designed to help prevent Alzheimer’s.

• 10 Foods to Enhance Brain Health
  • Greens: At least 6 servings per week
  • Veggies: Aim for at least 1 serving per week
  • Berries: Include at least 2 servings per week
  • Nuts: Snack on at least 5 servings per week
  • Beans: Incorporate into your diet more than 3 times per week
  • Whole Grains: Choose at least 3 servings per day
  • Fish (not fried): At least 1 serving per week
  • Poultry (not fried): More than 2 servings per week
  • Olive Oil: Make it your go-to cooking oil
  • Wine: Up to 1 glass per day*

• 5 Brain-Damaging Foods to Avoid
  • Red Meat or Processed Meats: Limit to no more than 4 servings per week
  • Bakery and Sweets: Keep to no more than 5 servings per week
  • Fried Foods and Fast Food: Restrict to no more than 1 time per week
  • Butter and Margarine: Limit to no more than 1 tablespoon per day
  • Cheese: Restrict to no more than 1 serving per week

*Enjoy in moderation and consult with a healthcare provider if you have any health conditions.

Reference:

1. Breijyeh Z, Karaman R. Comprehensive Review on Alzheimer's Disease: Causes and Treatment. Molecules. 2020;25(24):5789.
2. Prince MJ, Wimo A, Guerchet M, Ali G-C, Wu Y-T, Prina M. World Alzheimer Report 2015: The Global Impact of Dementia: An Analysis of Prevalence, Incidence, Cost and Trends. Lincolnshire: Alzheimer’s Disease International; 2015. 82 p.
3. Gauler J, James B, Johnson T, Reimer J, Scales K, Tom S., et al. 2024 Alzheimer’s Disease Facts and Figures. Chicago: Alzheimer’s Association; 2024. 146 p.
4. Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimers Dement. 2015 Sep;11(9):1007-14.
5. Morris MC, Tangney CC, Wang Y, Sacks FM, Barnes LL, Bennett DA, Aggarwal NT. MIND diet slows cognitive decline with aging. Alzheimers Dement. 2015 Sep;11(9):1015-22.
6. Chen H, Dhana K, Huang Y, Huang L, Tao Y, Liu X, et al. Association of the Mediterranean Dietary Approaches to Stop Hypertension Intervention for Neurodegenerative Delay (MIND) Diet With the Risk of Dementia. JAMA Psychiatry. 2023 May 3;80(6).