Dietary Guidelines for Optimal Brain Function: Which Eating Plan Supports Cognitive Health?
The diets that we consume play a significant role in our overall health, and this extends to our brain health as well. Two diets that have been found to be particularly beneficial for delaying cognitive decline are the Mediterranean diet and the Dietary Approach to Stop Hypertension (DASH) diet.
Both diets emphasise the consumption of a variety of natural foods. A healthy meal for brain health, according to these diets, should include a variety of vegetables, good fats, and good carbohydrates. Olive, canola, peanut, and sesame oils, avocados, nuts, fatty fish, and lean cuts of meats like chicken and turkey are good sources of good fats. Whole fruits, whole grains, whole beans, and vegetables are recommended for a healthy diet.
The Mediterranean diet is rich in fruits, vegetables, healthy fats (notably olive oil), and polyphenols, which help combat oxidative stress and inflammation in the brain—key contributors to cognitive decline. The DASH diet, on the other hand, focuses on lowering blood pressure through reduced sodium and increased intake of nutrient-dense foods, which also supports vascular health critical to brain function.
Research suggests that these diets improve brain health by protecting neurons from oxidative damage, reducing brain inflammation, and promoting good cardiovascular health, thereby slowing age-related cognitive decline. The MIND diet, a hybrid combining elements of both the Mediterranean and DASH diets, emphasises brain-healthy foods like nuts, leafy greens, and berries, and has been associated with over 24% lower risk of dementia and slower cognitive decline.
However, it's important to note that shorter-term interventions with the Mediterranean diet may not immediately improve cognition. Longer adherence is required to realise cognitive benefits, as seen in longer studies like the PREDIMED trial.
In later stages of Alzheimer's disease, adding sugar to foods may encourage eating, which is counterproductive to the goals of these diets. Cutting down on processed foods, sweets, french fries, potato chips, sugar, and soda can help improve brain health. Dark chocolate, high in antioxidants, can help reduce oxidative stress in the body, but should be consumed in moderation.
Eggs are a good source of nutrients and do not adversely affect cholesterol levels. Walking is one of the best forms of physical activity for brain health, and physical activity and nutrition work synergistically to reduce oxidative stress and inflammation in the body.
In conclusion, the Mediterranean and DASH diets — and especially their MIND diet combination — are considered the best diets for delaying cognitive decline due to their antioxidant, anti-inflammatory, and cardiovascular supportive effects that together promote sustained brain health.
[1] Source: Harvard Health Publishing [2] Source: Alzheimer's & Dementia [3] Source: Neurology [4] Source: Journal of Alzheimer's Disease
- To promote brain health, adhering to the Mediterranean and DASH diets suggests consuming a variety of natural foods, including a multitude of vegetables, good sources of fats like olive oil, nuts, fatty fish, and lean meats, as well as whole fruits, whole grains, and beans.
- Maintaining good health-and-wellness for brain function involves more than just diet; physical fitness-and-exercise, such as walking, together with correct nutrition can work synergistically to reduce oxidative stress and inflammation in the body, improving cognitive function and delaying cognitive decline.
