A Guide to the MIND Diet

The Mediterranean-DASH Intervention for Neurodegenerative Delay (MIND) diet is an eating plan meant to protect brain health. It combines eating approaches from the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.

Some research has shown that the MIND diet may lower blood pressure and slow the rate of cognitive decline associated with aging. Still, as with any eating plan, talk with a qualified healthcare professional before trying the MIND diet.

This article provides an overview of the MIND diet, including what to eat, potential benefits, and drawbacks.

The MIND diet focuses on reducing and preventing a decline in brain health that can occur as people age. It combines aspects of the Mediterranean and the DASH diets.

The Mediterranean diet primarily focuses on plant-based foods with occasional consumption of fish, poultry, and limited dairy products. The DASH diet recommends consuming fresh, minimally processed foods, including fruits, vegetables, and lean proteins.

Nutritionists have not set specific guidelines on following the MIND diet. In general, the eating plan focuses on consuming some food groups more than others.

The MIND diet recommends the consumption of specific foods and food groups, including:

• berries
• nuts
• leafy green vegetables, such as spinach and kale
• legumes, including lentils and soybeans
• whole grains, such as whole wheat bread and brown rice
• olive oil, both on your food and when cooking
• fish rich in omega-3 fatty acids, such as salmon or mackerel
• poultry that is baked or grilled instead of deep-fried
• wine

Foods to limit or avoid on the MIND diet include:

• butter and margarine
• red meat like beef or pork
• sugary foods like pastries and candy
• fried foods
• whole-fat cheese

Some studies say the combination of eating patterns incorporated in the MIND diet may help slow cognitive decline in a few ways.

Both the Mediterranean and DASH diets have been shown to reduce some risk factors associated with the development of Alzheimer’s disease and other forms of dementia. Those risk factors include:

• high blood pressure
• cardiovascular disease
• diabetes

Learn more about 5 lifestyle changes that may reduce the risk of Alzheimer’s disease.

In addition, the food groups emphasized in the MIND diet — primarily fruits and vegetables, which are packed with vitamins and minerals — may slow cognitive decline by:

• improving brain function
• reducing oxidative stress, which damages cells and interferes with the body’s ability to repair them
• decreasing inflammation in the brain and other parts of the body

However, it’s important to note that not all studies have come to the same conclusions.

A 2023 trial compared the cognitive effects of the MIND diet in older adults without cognitive impairment. Some of the adults followed the MIND diet with mild calorie restrictions. Other adults followed a control diet with mild calorie restrictions.

The authors of the study didn’t find any significant cognitive differences between the two groups. The exact benefits of the MIND diet need more study.

Learn more about preventing dementia.

Currently, there is no evidence of any major nutritional risk linked with the MIND diet. However, if you have access to one, it’s best to always talk with a doctor or registered dietitian before making significant dietary changes.

The MIND diet may not be appropriate for everyone due to food intolerances, dietary preferences, or allergies. Some groups, like pregnant people or children, may also have specific dietary needs that require special consideration.

The MIND diet may also be challenging for people without adequate access to the foods recommended in the eating plan. Some people may live in areas without diverse food choices, while others may not be able to afford healthier, unprocessed foods.

If you can, talk with a qualified healthcare professional before trying the MIND diet.

Jerlyn Jones, RDN, LD, reviewed the answers to these common questions about the MIND diet.

Yes, you can eat eggs when following the MIND diet.

It may be possible to lose weight on the MIND diet, but research into the relationship between the eating plan and weight is limited. Weight management is often influenced by various factors, including eating patterns, physical activity, and overall health.

The MIND diet combines eating patterns recommended by the Mediterranean and DASH diets. Much of the research on the diet focuses on its potential benefits for brain health and cognitive function.

Though some studies have shown possible protective benefits against cognitive decline and dementia, other studies haven’t found a strong association. More research is needed to determine the exact benefits of the MIND diet.

Talk with a doctor or registered dietitian about the MIND diet and how it may benefit you.