The Mediterranean diet, which has been described by researchers as the “gold standard in preventive medicine,” is linked to better heart health, a longer life, and even a lower likelihood of developing type 2 diabetes.
And a modified version of the approach, called the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay or MIND diet, is designed to slow brain ageing in particular.
It’s been linked to a 53% lower risk of dementia among its strongest adherents, and a 35% reduced likelihood among moderate adherents.
What is the MIND diet?
It combines the Mediterranean diet, which focuses on heart-healthy foods like olive oil, fruits, vegetables, and fish, with the blood-pressure-friendly DASH diet (high in lean proteins, lower in salt, and also rich in fresh produce).
We know that heart health is strongly linked to dementia risk.
How can I follow a MIND diet?
Registered dietitian Barbie Boules shared that some good rules to start with include:
Three colours of vegetables a day (linked to lower blood pressure and a decreased diabetes risk),
At least two servings of berries a week (associated with a lower risk of heart attack),
Two tablespoons of nuts and seeds a day (linked to lower heart disease risk),
Four or more servings of beans or legumes a week (linked to better cognitive health and, again, a lower risk of heart attack),
Three servings of whole grains a day (linked to slower cognitive decline and a lower risk of heart disease and some cancers),
85-340g fatty fish a week (linked to lower dementia risk and better heart health),
Generally, the MIND diet focuses on leafy greens, berries over other fruits, nuts, legumes, whole grains, fish, and olive oil.
Meanwhile, it limits:
and fast food or fried food.
Too much of any of these may be detrimental to heart health and possibly even your cognitive health.
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