The MIND Diet

  • We earn a commission for products purchased through some links in this article.
  • MIND, which stands for Mediterranean-DASH Intervention for Neurodegenerative Delay, is the latest diet to reach headlines for being one of the easiest, and best, diets to follow. It’s similar to the DASH diet and mediterranean diet, encouraging the consumption of nutritious whole foods and plenty of exercise, and has been shown to reduce the risk of Alzheimer’s by over 50%.

    The MIND diet was developed by Martha Clare Morris, nutritional epidemiologist, following 10 years of research on how nutrients affect the brain. One study reported participants who followed the diet lowered their risk of Alzheimer’s by 54%. Even those who followed it some of the time reduced their risk by up to 35%.

    What to eat


    6 servings a week of green leafy vegetables (salad, spinach)

    1 serving a day of other vegetables

    5 servings a week of nuts

    2+ servings a week of berries

    3+ servings a week of beans

    3+ servings a day of wholegrains

    1 serving a week of fish

    2 servings a week of poultry (chicken, turkey)

    Cook mostly with olive oil

    What to avoid

    Less than 4 servings a week of red meat

    Less than 1 tablespoon a day of butter or margarine

    Less than 1 serving a week of cheese

    Less than 5 servings a week of pastries, cakes and sweets

    Less than 1 serving a week of fried and fast food

    Even if you have no family history of Alzheimer’s, it is still worth incorporating these brain-friendly foods into your diet. For optimum results, follow the MIND diet serving suggestions, and not only will you reap the benefits of
    the DASH diet, including lowered blood pressure and weight loss, but
    drastically cut your chances of developing Alzheimer’s.

    Latest Stories

    Most Popular