[{"@context":"https:\/\/schema.org\/","@type":"Article","@id":"https:\/\/share-dev.upmc.com\/2019\/11\/mind-diet-for-brain-health\/#Article","mainEntityOfPage":"https:\/\/share-dev.upmc.com\/2019\/11\/mind-diet-for-brain-health\/","headline":"The MIND Diet for Better Brain Health","name":"The MIND Diet for Better Brain Health","description":"Learn what the MIND diet is and how following it could slow or prevent an age-related decline in brain function.","datePublished":"2019-11-19","dateModified":"2019-12-16","author":{"@type":"Organization","@id":"https:\/\/www.upmc.com\/","name":"UPMC","url":"https:\/\/www.upmc.com\/","sameAs":"https:\/\/share-dev.upmc.com\/upmc\/","parentOrganization":"UPMC"},"publisher":{"@type":"Organization","name":"UPMC HealthBeat","logo":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/04\/UPMC-HealthBeat-Logo.png","width":600,"height":60}},"image":{"@type":"ImageObject","@id":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/09\/mind_blg.jpg","url":"https:\/\/share-dev.upmc.com\/wp-content\/uploads\/2019\/09\/mind_blg.jpg","height":1333,"width":2000},"url":"https:\/\/share-dev.upmc.com\/2019\/11\/mind-diet-for-brain-health\/","about":["Family Health","Living and Wellness","Nutrition"],"wordCount":440,"keywords":["age-related disorders","Alzheimer's disease","brain health","dementia","depression","diabetes","diseases","high blood pressure","hypertension","Mediterranean","MIND diet","stroke"],"articleBody":"According to the Centers for Disease Control and Prevention, about 5 million Americans ages 65 and older have dementia, an umbrella term for impairments in memory, thinking, or decision-making that interfere with everyday life. But what if there was a way to delay or prevent dementia and life-altering disorders such as Alzheimer’s disease?Growing research supports the Mediterranean Intervention for Neurodegenerative Delay (MIND) diet as a powerful tool in reducing the risk of developing these types of age-related disorders.All About the MIND DietThe MIND diet is a combination of the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet \u2014 both linked to improving heart health and lowering the risk of high blood pressure, depression, stroke, and diabetes. According to early research, the MIND diet has been shown to reduce dementia and slow the decline of brain health. While more research needs to be done, the existing data is promising.One study published in the journal Alzheimer’s & Dementia showed that following the diet may lower a person’s risk for developing Alzheimer’s by as much as 53 percent. Some participants who closely followed the diet’s recommendations showed improved cognitive function. Even those study participants who didn’t follow the diet perfectly saw positive effects on brain health.The Best Foods for Brain HealthLike the two diets it combines, the MIND diet calls for eating lots of fruits and vegetables, whole grains, healthy fats, and lean proteins. However, it emphasizes foods that promote cognitive health, specifically:Berries, including blueberries, strawberries, and raspberriesAll vegetables, but especially green, leafy vegetables, such as kale, spinach, and chardNuts, including almonds, walnuts, pecans, and peanutsOlive oilWhole grains, such as quinoa, brown rice, oats, and whole-wheat pasta and breadBeans, including pinto, black, and kidneyFish high in omega-3 fatty acids, including salmon, tuna, and troutPoultry, including chicken, turkey, and duck (baked, grilled, or stir-fried \u2014 not deep-fried)Following the diet also means limiting your intake of certain foods. With the exception of butter, try sticking to one serving or less per week of the following:Red meatButter and margarine (one tablespoon or less per day is allowed)CheeseSweets, including candy, pastries, and sugary baked goodsFried or fast foodTo learn more about the best foods for brain health, visit Nutrition Services at UPMC or call 412-692-4497 to make an appointment. If you have a nutrition-related question, email AskADietitian@upmc.edu to connect with a UPMC dietitian.SourcesCenters for Disease Control and Prevention. What Is Dementia? .  MIND Diet Associated with Reduced Incidence of Alzheimer's Disease. Alzheimer's & Dementia: The Journal of the Alzheimer's Association. "},{"@context":"https:\/\/schema.org\/","@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"2019","item":"https:\/\/share-dev.upmc.com\/2019\/#breadcrumbitem"},{"@type":"ListItem","position":2,"name":"11","item":"https:\/\/share-dev.upmc.com\/2019\/\/11\/#breadcrumbitem"},{"@type":"ListItem","position":3,"name":"The MIND Diet for Better Brain Health","item":"https:\/\/share-dev.upmc.com\/2019\/11\/mind-diet-for-brain-health\/#breadcrumbitem"}]}]