The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a hybrid diet that combines elements of the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet. It is specifically designed to help promote brain health and reduce the risk of developing Alzheimer’s disease and other forms of dementia.
The MIND diet emphasizes whole, nutrient-dense foods that have been shown to benefit brain health, such as:
- Leafy green vegetables (such as spinach, kale, and collard greens)
- Other vegetables (such as broccoli, carrots, and sweet potatoes)
- Berries (such as blueberries and strawberries)
- Nuts (such as almonds and walnuts)
- wholesome carbohydrates (such as brown rice and quinoa)(Whole grains)
- Fish (such as salmon and tuna)
- Poultry (such as chicken and turkey)
At the same time, the MIND diet recommends limiting or avoiding foods that are known to have a negative impact on brain health, such as:
- Red meat
- Butter and margarine
- Pastries and sweets
- Fried foods
- Fast food
While the MIND diet has not been proven to prevent or cure Alzheimer’s disease, research has suggested that following the diet may help slow cognitive decline and reduce the risk of developing the disease.