Growing research shows that the MIND diet - a blend of Mediterranean and DASH principles - supports cognitive health and may help delay neurodegeneration . It highlights brain-healthy staples including whole grains, leafy greens, berries, nuts, beans, olive oil, fish, and poultry, while limiting red meat, butter, cheese, sweets, and fried foods .

Studies suggest that adhering closely to the MIND diet correlates with up to a 53% reduced risk of Alzheimer's and slowed cognitive decline, outperforming Mediterranean or DASH diets alone . Recent reviews emphasize key components: green leafy vegetables (6+ servings/week), berries (2+ servings/week), nuts (5/week), beans (2–4/week), fish (≥1/week), poultry (≥2/week), olive oil as main fat source, and whole grains daily.

Experts stress consistency: make modest changes - like switching to olive oil, adding berries to breakfast, or choosing whole-grain snacks - and they can add up to protect your brain long-term