Senior Spotlight: Better Food Choices, Better Brain Health

We all know that intentional eating is critical when we age, largely to manage risk factors for heart disease and stroke. But did you know that research has shown that certain food choices can positively impact brain health? If you have an interest in reducing your risk of cognitive decline, this overview of the MIND diet is for you! 

The MIND diet is the result of a 9-year research study conducted by a team of researchers at Rush University Medical Center as part of the ongoing Rush Memory and Aging Project (MAP). As AARP explains, researchers used past studies on the effects of specific foods and nutrients as preventative factors against Alzheimer’s, and “developed a MIND diet score partially based on the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets, both of which have been shown to benefit brain health.”

At the end of the 9-year assessment, “researchers found that participants with the highest MIND diet scores had a significantly slower rate of cognitive decline, compared with those who had the lowest scores.” A follow-up study published in 2025 showed identical results, that those who followed the MIND diet were significantly less likely to develop dementia than those who did not follow it. 

Basic Principles: The MIND diet is largely made-up of plant based foods and whole grains, and limits foods high in saturated fat. The foods on the plan identified as ‘brain-healthy’ are rich in rich in certain vitamins (such as folate and Vitamin E), carotenoids and flavonoids that are believed to protect the brain by reducing oxidative stress and inflammation. 

Two Superfoods: The MIND diet emphasizes 6 servings per week of the superfoods 1) leafy green vegetables and 2) berries. 

9 Foods To Eat On The Mind Diet: 

- Leafy green vegetables: at least six servings per week

- Other vegetables: at least one serving per day

- Berries: at least two servings per week

- Whole grains: at least three servings per day

- Fish: one serving per week

- Poultry: two servings per week

- Beans: four servings per week

- Nuts: five servings per week

- Extra virgin olive oil: two tablespoons a day

5 Foods To Avoid: 

- Red meat

- Pastries and sweets

- Cheese

- Butter/margarine

- Fast/fried food

Risk Reduction: One study indicated that those who followed the MIND diet rigorously reduced their risk of Alzheimer’s by up to 53%, while those who followed it moderately reduced their risk by 35%. Healthline also reports that “a 2023 study found that middle-aged adults who closely adhered to the MIND diet had faster information processing speeds than those who did not closely follow the diet.” Plus “a 2022 randomized clinical trial found that those who followed a calorie-restricted MIND diet for three months had higher scores for working memory, verbal recognition memory, and attention compared to the calorie-restricted control group.”

Learn more: 

AARP: What Is the MIND Diet?

Healthline: The MIND Diet: A Detailed Guide for Beginners

Cheers to boosting brain health,

Bobbi 

Bobbi Decker
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