Key takeaways:
No single food will prevent dementia, but a pattern of healthy eating can make a real difference. Focus on whole, plant-based foods, healthy fats, and lean proteins.
According to research, the MIND diet is the best diet to prevent dementia. It focuses on whole, plant-based foods, healthy fats, and lean proteins.
Diets high in processed foods and saturated fats may raise dementia risk.
Dementia rates are on the rise in the U.S. It’s a condition that affects memory, thinking, and the ability to function in daily life. It can make everyday tasks harder and change how people interact with loved ones.
Age and genetics play an important role in who develops dementia. But what you eat can also affect your future risk for dementia. Research shows that certain foods can help protect the brain, while other foods may increase risk over time. In this article, we explain how you can apply the latest research to your food choices today to prevent dementia in the years to come.
How are food and dementia connected?
Your brain needs fuel to work well, and that fuel comes from food. Diets rich in fruits, vegetables, whole grains, and healthy fats give your brain the nutrients it needs. These foods provide antioxidants, vitamins, and minerals that fight inflammation and protect brain cells from damage. For example, omega-3 fatty acids can help reduce harmful protein buildup linked to Alzheimer’s disease.
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On the other hand, other foods can be harmful. Diets high in sugar, processed foods, and unhealthy fats can increase inflammation in brain cells. Over time, these changes may raise the risk of dementia. High levels of saturated fat and refined sugar can also lead to insulin resistance, which affects brain health, too.
What is the best diet to prevent dementia?
The MIND diet shows the strongest evidence for lowering dementia risk. It’s a combination of two other brain-healthy diets: the Mediterranean and DASH diets.
The MIND diet focuses on foods that support brain health. These include:
Green leafy vegetables (like spinach and kale)
Berries (especially blueberries and strawberries)
Nuts
Whole grains
Fish
Olive oil
Beans
Poultry
Studies show that people who follow the MIND diet have about 20% lower risk of dementia compared to those who don’t. A large trial showed even greater benefits when the MIND diet was combined with:
Regular exercise
Brain-stimulating activities
Regular visits and monitoring by a primary care provider
Practical tip: Start small. For example:
Add one extra serving of leafy greens each day.
Swap butter for olive oil.
Choose berries for dessert instead of sweets.
Beyond diet: Making healthy lifestyle changes now — like regular exercise and blood pressure control — can help lower your chance of developing dementia as you age.
Supplement hype: Before you spend money on supplements, our guide explores the research on the ones that work, and the ones that don’t.
Your medicine cabinet: Some common medications are linked to an increased risk of dementia. Take a look and see if any of them are currently in your medicine cabinet.
These small steps add up over time. If you’re new to this way of eating, begin by planning one MIND-friendly meal per day. You can try oatmeal with blueberries for breakfast. Or a salad with spinach, beans, and olive oil for lunch.
Can diet help reverse dementia symptoms?
Right now, there’s no strong evidence that diet can reverse dementia once it starts. However, a nutritious diet may slow down memory decline and improve overall brain function. Think of diet as a way to protect your brain before problems begin. Adding regular exercise and brain-stimulating activities, including social interaction, can further prevent cognitive decline.
What diets increase dementia risk?
Certain eating habits can harm your brain over time. This is especially true for foods and drinks that increase inflammation in the body, which can harm brain cells over time. Here are the main diets and foods linked to higher dementia risk:
Western diet: This pattern of eating is high in fried foods, sweets, red meat, and processed foods. The Western diet is more strongly linked to cognitive decline than other regional diet patterns.
High meat intake: A high intake of red meat shows the strongest association with dementia risk. If you eat meat, choose lean cuts and limit red meat to occasional servings.
Saturated fats: These are found in fatty meats, butter, and some dairy products. These fats can increase oxidative stress and inflammation.
Refined sugars and carbs: Foods like candy, pastries, and sugary drinks can lead to insulin resistance and brain inflammation. Try replacing juices and sodas with water, tea, or seltzer water.
Heavy alcohol use: This damages brain cells and increases dementia risk.
Copper and saturated fat together: This combination may speed up cognitive decline. Avoiding frequent consumption of organ meats and shellfish can help you limit copper in your diet.
Aluminum in drinking water: In some studies, aluminum is linked to higher dementia risk. Drinking filtered water can help to limit aluminum intake. Local water quality reports can inform you if aluminum levels are a concern in your area.
Foods cooked at very high temperatures: These can form harmful compounds called advanced glycation end-products (AGEs), which may damage brain cells. Steamed, poached, boiled, and stewed foods typically contain lower levels of AGEs than those that are fried, baked, grilled, or roasted.
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Frequently asked questions
There’s not enough evidence to say keto prevents dementia. Some studies suggest short-term benefits for memory, but long-term effects are unclear. Keto diets can also be hard to follow over the long term and may cause side effects.
A vegan diet can be healthy if it includes enough nutrients like vitamin B12, omega-3 fats, and protein. Plant-based diets that focus on whole foods may lower dementia risk, but processed vegan foods don’t offer the same benefits.
There’s no strong proof that diet soda directly causes dementia. However, some studies link high intake of artificial sweeteners to health risks. Water, tea, or coffee without added sugar are better choices.
There’s not enough evidence to say keto prevents dementia. Some studies suggest short-term benefits for memory, but long-term effects are unclear. Keto diets can also be hard to follow over the long term and may cause side effects.
A vegan diet can be healthy if it includes enough nutrients like vitamin B12, omega-3 fats, and protein. Plant-based diets that focus on whole foods may lower dementia risk, but processed vegan foods don’t offer the same benefits.
There’s no strong proof that diet soda directly causes dementia. However, some studies link high intake of artificial sweeteners to health risks. Water, tea, or coffee without added sugar are better choices.
The bottom line
Eating for brain health is about balance and consistency. The MIND diet is the best choice based on current research, but even small steps — like adding more greens, berries, and nuts — can help. Start by replacing processed snacks with fruit, choosing olive oil instead of butter, and adding fish or beans to your weekly menu. These changes are simple but powerful. Over time, they can support memory, improve overall health, and help you feel your best.
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References
Baker, L. D., et al. (2025). Structured vs self-guided multidomain lifestyle interventions for global cognitive function: The US POINTER Randomized Clinical Trial. JAMA.
Chen, H., et al. (2023). Association of the Mediterranean dietary approaches to stop hypertension intervention for neurodegenerative delay (MIND) diet with the risk of dementia. JAMA Psychiatry.
Grant, W. B., et al. (2023). Diet’s role in modifying risk of Alzheimer’s disease: History and present understanding. Journal of Alzheimer's Disease.
