The Mediterranean diet fuels brain health with vegetables, fruit, fatty fish, legumes, whole grains and low-fat dairy.This diet supports brain health by reducing inflammation, providing neuroprotective nutrients and supporting vascular health.To further support brain health, exercise daily, manage stress and always keep learning.
Picture your future self: still curious, quick with a joke, following the plot twists of a great novel and sharp as ever. To increase your chances of staying sharp as you age, there are plenty of lifestyle habits you can start now—diet being one of the most influential. In particular, the Mediterranean diet has been associated with an 11% to 30% lower risk of age-related cognitive disorders, including cognitive impairment, dementia and Alzheimer’s disease.
“It emphasizes whole, minimally processed foods while limiting ultra-processed items, but it’s flexible, flavorful and backed by decades of research,” says Laura Pensiero, M.S., RD, a registered dietitian and chef who specializes in the Mediterranean diet. To explore how this diet supports brain health, we spoke with dietitians to break down the science and share practical tips.
What Is the Mediterranean Diet?
The Mediterranean diet is more of a pattern than a strict prescription. It focuses on plant-based foods, healthy fats and lean proteins and limits ultra-processed foods and refined sweets. “[It] prioritizes the healthiest forms of proteins, carbohydrates and fats” without unnecessary restriction, says Kara Siedman, RDN, CDCES.
Looking for simple guidance? Both dietitians recommend including these Mediterranean diet staples on your plate regularly:
Vegetables and Fruits: Include two or more servings of colorful vegetables at each meal and opt for fruit for snacks and dessert.Minimally Refined Whole Grains: Choose oats, farro, brown rice, quinoa and whole-grain breads daily.Legumes: Add beans and lentils to dishes on most days. Try adding them to soups, salads and pasta dishes.Healthy Fats: Enjoy small handfuls of nuts and seeds for heart-healthy unsaturated fats and vitamin E. Make extra-virgin olive oil your default for cooking and salad dressings.Fatty Fish: Include fish about two times per week (e.g., salmon, sardines, trout, anchovies, mackerel). Opt for lower-mercury choices, especially for pregnant women and children.Low-Fat Dairy: Consume moderate amounts of low-fat dairy, such as strained (Greek-style) yogurt and cheese.Eggs and Poultry: Consume in moderation and limit to a few times per week.Red Wine: While evidence is mixed, consuming red wine in moderation is part of the Mediterranean diet.
In addition to regularly eating these foods, follwowing the Mediterranean diet means limiting red and processed meats, refined grains, sweets and ultra-processed foods, eating them only on occasion.
Why the Mediterranean Diet Supports Cognitive Health
The foods you eat help shape your brain’s environment. Here’s how the Mediterranean diet can support cognitive health:
It Calms Chronic Inflammation
“Chronic low-grade inflammation drives cognitive decline,” Pensiero explains. “The Mediterranean diet is rich in omega-3s, antioxidants, fiber and polyphenols, all of which calm inflammatory pathways and support a healthy gut microbiome—protecting the brain in the process.”,
Siedman points to another way this eating pattern supports brain health: “The antioxidants from fruits, vegetables and olive oil neutralize free radicals that can damage brain cells.” That’s important because oxidative stress is a key driver of inflammation and age-related decline in the brain. “By reducing this stress and protecting cell membranes, antioxidants support healthier communication between neurons and help preserve memory and cognitive performance as we age,” she says.
Recent reviews and meta-analyses suggest that Mediterranean-style eating patterns are also associated with lower levels of inflammatory markers, such as C-reactive protein and interleukin-6—another potential pathway through which the diet may benefit brain health.,
Omega-3s Help Build and Protect Brain Cells
Regular consumption of omega-3-rich fats—found in fatty fish, nuts and seeds—is a central component of the Mediterranean diet. “They’re building blocks of brain cell membranes and support communication between neurons,” says Pensiero. Siedman adds that omega-3s stimulate brain-derived neurotrophic factor (BDNF), a key protein that supports mood, resilience and cognitive function, while also helping suppress neuroinflammation.
In particular, fatty fish are rich in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), the two fatty acids that make up the largest proportion of fatty acids in the brain. Research continues to link regular fatty fish consumption with lower risks of cognitive impairment and Alzheimer’s disease, with higher intake associated with the most benefits.
It Supports Vascular Health
“What’s good for the heart is good for the brain,” Pensiero notes. The Mediterranean diet’s focus on fiber-rich plants and healthy fats helps improve cardiometabolic markers such as blood pressure, cholesterol and insulin sensitivity. “Since the brain depends on steady blood flow and oxygen delivery, what supports cardiovascular health also protects cognitive health,” says Siedman.
Recent studies suggest that following a Mediterranean-style diet can improve blood pressure, glycemic control and overall heart health., These benefits promote healthier blood vessels and better blood flow to the brain, which may support cognitive function. In fact, one study in 200 men with heart disease found that those who adhered more closely to the Mediterranean diet had a lower risk of cognitive decline compared to those who did not.
It Helps Stabilize Blood Sugar and Insulin Response
“Blood sugar regulation is critical for protecting brain health,” Siedman says. “Fiber-rich whole grains, legumes, fruits and vegetables slow the release of glucose, preventing sharp spikes and dips.” However, research shows that individuals with uncontrolled insulin resistance face a higher risk of dementia.
In fact, one meta-analysis found that the Mediterranean diet was significantly associated with improved hemoglobin A1c (HbA1c) and fasting glucose compared with control diets, providing further evidence that this eating pattern supports balanced blood sugar. Over time, maintaining stable blood sugar levels may help lower cognitive risk.
It Nourishes the Gut Microbiome
Your gut and brain communicate constantly through a two-way pathway known as the gut-brain axis. A healthy gut microbiome is associated with better cognitive health. The Mediterranean diet can support a healthy gut microbiome because it’s rich in plant fibers and polyphenols, which feed beneficial microbes. These microbes produce short-chain fatty acids (SCFAs) that help regulate inflammation and maintain the gut barrier.
The diet’s high omega-3 content also strengthens the gut-brain connection by supporting gut barrier integrity, stimulating mucus production and reducing gut permeability—meaning fewer pro-inflammatory compounds enter circulation and potentially affect the brain, explains Siedman.
Recent reviews suggest that the Mediterranean diet is particularly effective at promoting a more diverse gut microbiome, which may provide neuroprotective benefits.,
Other Tips to Support Healthy Aging
Although it’s called the Mediterranean diet, it’s really more of a lifestyle. Here are other important, sustainable aspects of living the Mediterranean way:
Exercise Regularly. Aim for a combination of aerobic activity and strength training each week, as this is linked to better cognitive function and a lower risk of cognitive decline. Current physical activity guidelines recommend at least 150 minutes of moderate-intensity exercise per week, along with two days of strength training.Prioritize Sleep. Quality sleep is linked with cognitive health in adults of any age. Aim to get seven to nine hours of restful sleep each night to maintain optimal brain function.Manage Stress. Chronic stress is linked with poorer cognitive function and accelerated brain aging. Incorporate daily stress-reduction practices—like walking, deep breathing or meditation—and seek professional support when needed.Stay Socially Connected. Shared meals, phone calls and participation in community groups can help buffer stress and are associated with healthier aging.Engage Your Brain. The saying “use it or lose it” is especially true for brain health. Research shows that cognitive stimulation earlier in life is linked to a lower risk of cognitive decline. No matter your age, keep challenging your brain through activities like reading, learning new skills or playing strategy games.
Meal Plan to Try
7-Day Mediterranean Diet Meal Plan for Beginners, Created by a Dietitian
Our Expert Take
The biggest benefits for brain health come from small, consistent habits—and the Mediterranean diet is a practical way to support cognitive function. Centered on whole foods like vegetables, fruit, fatty fish and legumes, it helps reduce inflammation, protect blood vessels, stabilize blood sugar and provide neuroprotective nutrients for a sharp, resilient mind. While no eating pattern can guarantee prevention or a cure, making Mediterranean staples the foundation of your meals is a smart and satisfying way to support brain health as you age.
Dining and Cooking