What Foods Can Help Prevent Cognitive Decline and Dementia?

Many people worry about getting dementia as they get older. While no one can know for sure if they’ll develop it, there are things you can do now to lower your risk. A well-balanced diet can help slow brain decline. Certain foods, in particular, can be very helpful for your brain health. 

Can diet impact your risk of dementia?

Recent research shows that your diet — along with an overall healthy lifestyle — may help keep your brain healthy. This may also lower your risk of dementia. 

There are certain foods and diet types that have shown the most promise, which we’ll talk about below. Your diet can also impact your risk for conditions like heart disease and diabetes. These conditions are risk factors for dementia. So, what you eat can impact your risk of dementia in several different ways. 

But it’s important to note that diet is just one of many different lifestyle factors that play a role. You can also lower your risk of cognitive decline by:

• Getting at least 150 minutes of physical activity each week

• Not smoking cigarettes

• Limiting alcohol consumption

• Keeping your mind active and engaged

Foods that may help prevent dementia and cognitive decline

The following seven foods and food groups can help keep your brain healthy and may reduce the risk of developing dementia. 

1. Fresh fruits and vegetables

All fresh fruits and vegetables are part of a healthy, balanced diet. Berries and leafy green vegetables are especially good for your brain.

Scientists believe that oxidative stress and inflammation in your brain are key factors in cognitive decline. Fruits and vegetables have compounds that help reduce inflammation in your brain. For example, berries are high in a subset of flavonoids that have been shown to lower inflammation in your brain. One study from 2012 showed that older women who ate more blueberries delayed cognitive decline by up to 2 ½ years.

Leafy greens are high in folate. Like flavonoids, folate has antioxidant and anti-inflammatory properties that may protect your brain from cognitive decline. Other foods high in folate include asparagus, broccoli, and cantaloupe. 

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2. Fatty fish 

Fatty fish are high in omega-3 fatty acids. Omega-3s play a role in memory and focus both during child development and into adulthood. Examples of fatty fish include:

• Salmon

• Tuna

• Sardines

There isn’t specific research showing that increasing your intake of Omega-3 fatty acids can prevent dementia. But its brain-protective properties likely play a role in reducing cognitive decline.

3. Walnuts

Nuts are another food that provide healthy fats and omega-3 fatty acids. Walnuts are particularly good for your brain, as they’re also high in folate and vitamin E. And higher vitamin E levels in the blood have been associated with better cognition. 

Eating walnuts has been shown to lower the risk of developing everything from dementia to Parkinson’s disease. 

4. Whole grains

Whole grains are high in brain-protective nutrients like Vitamin E, folate, fiber, and other minerals. Eating more whole grains has been linked to lower rates of dementia, Alzheimer’s disease, and diabetes. Examples of whole grains include:

• Brown rice

• Oats

• Quinoa

5. Green tea

Green tea is believed to break apart a protein called tau, which builds up in the brain and causes Alzheimer’s disease. A study in Japan found that people who drank green tea regularly had less brain changes associated with dementia. 

6. Turmeric

Turmeric contains curcumin, a powerful antioxidant that may help prevent or treat dementia, especially Alzheimer’s disease. Curcumin helps protect your brain from oxidative stress.

Turmeric is often used in curry dishes. People in places where curry is eaten often — like India — have lower rates of dementia. In some studies, people with Alzheimer’s who took curcumin had better memory scores. 

7. Olive oil

Olive oil, particularly extra virgin olive oil, is a healthier alternative to other cooking oils. Olive oil is a source of antioxidants and monounsaturated fats. Long-term consumption of olive oil has been shown to be good for your brain. 

One 30-year study found that consuming at least 7 g of olive oil per day, compared to no olive oil, lowered the risk of dying from dementia by 28%. Another study separated people into groups of low, medium, and high olive oil consumption. Researchers found that those who consumed medium and high amounts of olive oil had improved scores in visual memory as well as language fluency. 

Diets that help prevent dementia

A diet that supports brain health isn’t just about including specific foods. Certain types of diets and eating patterns may help prevent or slow the development of dementia. 

Mediterranean diet

Time and time again, the Mediterranean Diet proves to be a healthy alternative to a traditional Western diet. A large 2025 analysis of many studies showed that it can also lower the risk of dementia. 

The staples of a Mediterranean Diet include: 

• Eating plenty of whole grains, fresh fruits, and vegetables

• Prioritizing protein from fatty fish, with some consumption of dairy products

• Eating less red meat and refined sugar

• Replacing saturated fats with healthy fats from foods like olive oil and nuts

DASH diet

The DASH Diet stands for Dietary Approaches to Stop Hypertension. It was originally designed to prevent high blood pressure. The hallmark of this diet is low-sodium (low-salt) foods. The DASH diet also focuses on:

• Fruits

• Vegetables

• Whole grains

• Lean proteins

• Low-fat dairy

Research shows that the DASH diet may help prevent cognitive decline and dementia. This may be because it helps prevent high blood pressure and stroke — both risk factors for dementia. 

MIND diet 

The MIND diet stands for Mediterranean–DASH Intervention for Neurodegenerative Delay. It combines the Mediterranean and DASH diets, with a special focus on brain health. It’s mostly plant-based and prioritizes:

• Beans

• Nuts

• Fish

• Green leafy vegetables

• Berries

• Whole grains

• Limited red meat and dairy products

In one study from 2015, people who closely followed the MIND diet had a 53% lower risk of Alzheimer’s. Even those with moderate adherence showed a 35% lower risk. 

A newer study has similar findings. Researchers found that the closer someone followed the MIND diet, the lower their risk of developing dementia. In this study, the link was stronger in women compared to men, and in Black participants compared to white participants. 

What foods should you avoid if you want to prevent dementia?

Some foods should be avoided if you want to prevent dementia. The Alzheimer’s Association recommends limiting: 

• Processed foods

• Foods high in saturated fats, like prepackaged desserts and dairy with heavy cream 

• High-cholesterol foods, including red meat

• Refined sugar, like corn syrup or white sugar in packaged goods

• Foods that are high in salt (sodium)

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Written by:

Nicole Andonian, MD

Nicole Andonian, MD, is a private practice anesthesiologist in Orange County, California. Her focus is in general anesthesia, regional anesthesia, and acute pain management.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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