Eat These Foods to Lower Your Risk of Dementia

Right now, more than 55 million people worldwide are living with dementia. Professor June Andrews says six out of ten people with dementia have Alzheimer’s disease.

Can certain foods help prevent cognitive decline? Experts are often asked that, and while there’s no magic diet to stop Alzheimer’s, what’s good for your heart tends to be good for your brain.

Researchers point out that people with heart disease, high blood pressure, obesity, and diabetes are more likely to experience age-related cognitive decline. Numerous studies show that changing your diet can lower the risk of developing those conditions.

Recent findings suggest the Mediterranean diet and the MIND diet — a version of the Mediterranean diet with fewer animal products — may offer some protection against cognitive decline.

Here are dietary adjustments Professor Andrews recommends to help lower your risk of dementia, including Alzheimer’s disease.

Eat plenty of kale, spinach, and broccoli

Fruits and vegetables are crucial for brain health because they’re rich in antioxidants and vitamin C.

A U.S. study last year found that people who favored leafy greens like spinach and kale had lower levels of proteins associated with Alzheimer’s disease in their brains.

Embrace lentils and olive oil

Whole grains and legumes — like lentils and soybeans — also support heart health and cognitive function. Olive oil, a staple of Mediterranean and MIND diets, is linked to healthier brain aging.

A 2022 study of more than 92,000 American adults found regular olive oil consumption reduced the risk of death from neurodegenerative diseases by 29 percent.

And finally, quit drinking!

If you care about your cognitive abilities, the first step is to cut alcohol out of your diet.

Numerous studies show people who drink heavily are significantly more likely to develop Alzheimer’s later in life than those who abstain or drink infrequently.

If you follow a strict diet and exercise but binge drink on weekends and at parties, you’re likely undermining the healthy choices you made during the week.