What you eat in midlife could shape how your brain ages. A major new study shows that people who adopt the MIND diet — rich in leafy greens, berries, whole grains and healthy fats — can reduce their risk of dementia, even if they start later in life. The biggest benefits were seen in those who improved their eating habits over time, suggesting it’s never too late to make a difference.
The MIND diet, short for Mediterranean-DASH Intervention for Neurodegenerative Delay, blends two evidence-backed eating styles: the Mediterranean diet and the DASH diet. What makes it unique is its focus on foods that specifically support brain health — think greens, nuts, olive oil, beans and fish — while limiting red meat, butter, fried foods and sweets.
Researchers from the University of Hawaii analyzed long-term dietary data from nearly 93,000 U.S. adults in the Multiethnic Cohort Study. Over the years, more than 21,000 participants developed Alzheimer’s or related dementias. But those who followed the MIND diet closely had a 9% to 13% lower risk, with the strongest results seen in African American, Latino and white participants.
Even more striking? Participants who improved their MIND diet score over a 10-year span, regardless of where they started, had a 25% lower risk of dementia than those whose diet quality declined.
That improvement held steady across different ages and backgrounds, reinforcing the idea that meaningful change doesn’t require a perfect track record, just a willingness to start now.
Lead researcher Song-Yi Park, PhD, says the findings point to the long-term protective effects of healthy eating, even when adopted in midlife or later.
“This suggests that it is never too late to adopt a healthy diet to prevent dementia,” she noted.
While the MIND diet didn’t show the same impact for Asian American and Native Hawaiian participants, researchers say cultural dietary differences may play a role, and further research is needed.
For now, the takeaway is clear: your brain has a long memory — but it also rewards new habits.
This research was supported by the National Institutes of Health, including the National Cancer Institute and the National Institute on Aging.