How to Eat to Help Prevent Alzheimer’s

By Lizzie Streit, MS, RDN, LD 

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Over 50 million people worldwide have Alzheimer’s disease or other dementias. In light of September being World Alzheimer’s Month, we’re highlighting the top nutrition tips for eating to help prevent this disease. 

Healthy eating patterns that have been linked to a reduced risk of Alzheimer’s include a combination of the Mediterranean diet and Dietary Approaches to Stop Hypertension (DASH diet), known the Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND). This post outlines the core recommendations of the MIND diet. 

Some of the ways that the MIND diet may work in preventing or delaying the onset of Alzheimer’s is by reducing inflammation and oxidative stress. The diet encourages consumption of foods that have these effects in the body. 

Foods to Eat 

The MIND diet suggests eating more of the following foods: 

  • Berries: Eat berries two or more times per week to reap the antioxidant benefits. 

  • Green Leafy Vegetables: Leafy greens, such as kale, spinach, and collards, are rich in nutrients that decrease inflammation and promote brain health. Eat six or more servings per week. 

  • Other veggies: The more veggies, especially non-starchy ones, the better! 

  • Whole grains: Three daily servings of whole grains, like oats, brown rice, and quinoa, offer a variety of brain-boosting nutrients. 

  • Nuts: Get your healthy fats and micronutrients in from a serving of nuts, such as almonds, walnuts, and pistachios, at least five times a week. 

  • Beans: Not only are beans rich in lean plant protein, but they also offer fiber and several vitamins and minerals that promote brain health. Eat them at least four times per week. 

  • Fish: It’s no surprise that fish, a rice source of anti-inflammatory omega-3 fats, made the list! Aim to get in one or more servings per week. 

  • Poultry: Lean meats, like chicken and turkey, can be enjoyed two or more times in a week. 

In addition to these recommendations, the authors of the MIND diet encourage using olive oil as the primary cooking oil. 

Foods to Limit 

While there are no strict restrictions on the MIND diet, it’s beneficial to limit certain foods that don’t offer impressive benefits for brain health and contain high amounts of saturated and trans fats. 

Foods to limit on the MIND diet include: 

  • Red meat: Keep your intake of beef, pork, and lamb to three or fewer servings per week. 

  • Fried food: The less fried food, the better. Limit this to special occasions. 

  • Butter: Use olive oil in place of butter as much as possible, and keep butter consumption to less than a tablespoon daily. 

  • Cheese: Keep it to one serving per week. 

  • Pastries and sweets: To reduce added sugar intake, these should be limited to fewer than five servings each week. 

  • Alcohol: Have no more than one drink per day. 

Note From Healthy For Life Meals: Our menus are closely in line with the recommendations for eating for brain health!  Check out our menus and order today to receive fresh, healthy, delicious meals next week. 

Stef Keegan