What you eat may help protect your brain, even if you carry genes that raise your risk for Alzheimer’s disease.
A study published in Nature Medicine reports that a Mediterranean-style diet, which is rich in vegetables, fruits, whole grains, legumes, fish and olive oil, was linked to lower dementia risk and slower cognitive decline. The effect was strongest among people with the APOE4 gene variant, the most powerful genetic risk factor for late-onset Alzheimer’s.
Researchers analyzed decades of dietary, genetic and health data from more than 5,700 women and men in two large U.S. studies. They found that participants who followed a Mediterranean-style diet not only performed better on memory and thinking tests but were also less likely to develop dementia, regardless of their genetic risk. Those with two copies of the APOE4 gene, a group with up to 12 times higher risk of Alzheimer’s, saw the greatest benefit.
“These findings suggest that dietary strategies, specifically the Mediterranean diet, could help reduce the risk of cognitive decline and stave off dementia,” said lead author Yuxi Liu, PhD, of Mass General Brigham and Harvard T.H. Chan School of Public Health.
The team also examined blood metabolites, small molecules that reflect how the body processes food, and found that diet may protect the brain by influencing key metabolic pathways.
The study focused on mostly well-educated adults of European ancestry, so more research is needed in diverse populations. And while most people don’t know their APOE genetic status, the findings highlight the broad brain benefits of adopting a Mediterranean-style diet.
This research was supported in part by the U.S. National Institutes of Health through several grants focused on nutrition, aging and cognitive health.