This simple dietary change can drastically reduce the risk of dementia, according to a study

The benefits of adhering to a Mediterranean diet is in the news again. Research published this week from a decades-long study found that doing so greatly reduced the chance of developing dementia.

Furthermore, those who have the APOE4 gene, “especially those with two copies of APOE4,” saw the greatest benefits, explained Yuxi Liu, lead author of the Mass General Brigham study speaking to CNN. The APOE4 gene is a significant genetic risk factor for late-onset Alzheimer’s disease, especially for those with two copies.

“Not only did following a baseline Mediterranean diet reduce the probability of developing dementia by 35% in people with two APOE4 genes, but higher adherence to the diet further reduced their risk,” said Liu.

Why does the Mediterranean diet lower dementia risk

This is not the first study to come to similar conclusions with regards to a Mediterranean diet lowering dementia risk, as well as providing other improved health outcomes. The Mediterranean diet is known for being rich in healthy nutrients.

The diet consists of moderate amounts of lean proteins from fish, poultry, and dairy while limiting consumption of red and processed meat, sweets and alcohol. It is characterized by a high consumption of fruits, vegetables, whole grains, legumes, nuts, and olive oil.

All of this helps reduce the risk of dementia, says Liu, as the body’s metabolic processes depend greatly on the quality of the nutrients. This is especially true for those with the APOE4 gene because it seems that they have a distinctive metabolic profile, which was another finding to come out of the research, but one that responds favorably when an individual follows a Mediterranean diet.

“Improving the metabolic function in people with APOE4 through diet might explain, or at least partially explain, the huge fall in dementia risk we saw in our study,” she said.

However, Liu added, “of course, we need future studies to further validate that concept.”