University of Arkansas nutrition experts said diet cannot prevent dementia on its own, but heart-healthy eating patterns can support brain function and help reduce cognitive decline over time.
The guidance centers on Mediterranean, DASH and especially the MIND diet, which links leafy greens, berries, beans, whole grains and healthy fats to better blood flow, steadier blood sugar and lower inflammation.
MIND diet targets include 2 or more vegetable servings a day, 3 or more whole-grain servings a day, berries 2 to 5 times a week, beans 3 to 4 times a week, seafood at least weekly and 2 tablespoons of extra-virgin olive oil daily.
One observational study cited by the experts found close adherence to the MIND diet was associated with up to a 53% lower Alzheimer’s risk, while moderate adherence was linked to about 35% lower risk.
The experts said people can start in their 30s and 40s or later, stressing small, affordable changes—such as frozen produce, canned beans and fish—because consistency matters more than perfection.