The MIND diet may reduce the risk of Alzheimer's by up to 53%.

The MIND diet - IMAGE - Women's Health and Fitness magazine

What is it?

The MIND diet is an acronym for Mediterranean-DASH intervention for neurodegenerative delay, fusing the acclaimed Med diet and DASH (dietary approaches to stop hypertension).

Strictly following the MIND diet could markedly drop the odds of developing Alzheimer's disease according to journal Alzheimer's & Dementia. A study showed that the diet reduced the risk of Alzheimer's by up to 53 per cent in strict adherents and 35 per cent in moderate followers.

Try it: The MIND diet has 15 dietary components including 10 brain-healthy food groups – green leafy veg, other vegies, nuts, berries, beans, whole grains, fish, poultry, olive oil and wine.

  • At least three servings of whole grains

  • A salad

  • One other vegetable

  • A glass of wine

  • Nuts as snacks

  • Beans on alternate days

  • Poultry and berries at least twice a week

  • Fish at least once a week

  • Limit butter to less than a tablespoon per day

  • No more than a serving a week of cheese and fried or fast food

  • Eat blueberries, which have been found to be brain-protective. Strawberries also rate in past studies of food for cognitive function


Off the menu: Red meats, butter and stick margarine, cheese, pastries and sweets and fried or fast food.

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