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The MIND diet

The MIND diet

Eat healthy to reduce your risk of Alzheimer's disease

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The food choices you make every day effect your risk of developing diseases later on in life. According to scientists, the MIND diet has shown through numerous studies to lower your odds of developing Alzheimer’s disease, an irreversible, progressive brain disorder that slowly destroys the memory and affects more than 5 million Americans over the age of 65.

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay and is very similar to two other diets: the DASH diet and the Mediterranean diet. The MIND diet, however, specifically includes foods and nutrients that medical literature and research show to be good for brain health. One study showed that people who stuck to the MIND diet lowered their risk of Alzheimer’s disease by 54%. Perhaps even more promising is that researchers found that adults who only partially followed the diet still cut their risk of the disease by about 35%, compared to partial adherence of the comparable DASH and Mediterranean diets, which showed no drop in Alzheimer’s risk.

Do You Know the Best Diets of 2021?

  • Backed by medical research and scientific studies
  • Even partial adherence has been shown to lower Alzheimer's risk
  • No foods or food groups are completely off limits
  • Encourages eating whole, fresh, nutritious foods in satisfying quantities
  • Requires lots of meal planning to hit all weekly servings, although strict adherence is not necessary for health benefits

On the MIND diet, you are encouraged to eat foods, in specific daily and weekly servings, from the following 10 food groups:

Green leafy vegetables, like spinach, kale and salad greens: At least six servings a week

Fresh vegetables: At least one serving a day

Nuts: Five servings a week

Berries: Two or more servings a week

Beans: At least three servings a week

Whole grains: Three or more servings a day

Fish: One serving a week

Poultry: Two servings a week

Olive oil: Use as your cooking oil

Wine: One glass a day

Water: Several glasses per day

The MIND diet limits:

Red meat: Less than four servings a week

Butter: Less than a tablespoon daily

Cheese: Less than one serving a week

Pastries and sweets: Less than five servings a week

Fried or fast food: Less than one serving a week

On the MIND diet, you are encouraged to keep your portions in check, and eat your foods as close to their natural state as possible, avoiding extras like sauces, breading, and unhealthy oils that can add extra calories and hidden ingredients.


While diet plays a huge role in your health, it’s only one aspect of Alzheimer’s disease. Regular exercise will lower your risk even more.


The MIND diet is not a weight loss plan, but rather, an approach to eating for health. Even if you don’t have a family history of Alzheimer’s disease or other risk factors, you may still want to try this diet to not only protect your brain, but because it focuses on nutritious whole foods, it will protect your heart and overall health, as well. One of the big benefits of this plan is that you don’t have to stick to it perfectly to see benefits. That makes it more likely you’ll follow it for a long time, and the longer you eat the MIND way, the lower their risk of getting Alzheimer’s disease will become.

Common Misspellings

mind eating, mnid diet, MINDiet

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(Page 1 of 1, 1 total comments)

marilyn henn


I've been on the MIND diet for 33 weeks and my memory loss hasn't gotten any worse! I've made a weekly chart and check off the good foods I eat during the day.

posted Feb 3rd, 2016 7:39 pm


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