# MIND diet

The MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay) is a hybrid eating pattern aimed at protecting your brain. It emphasizes leafy greens, berries, nuts, whole grains, beans, fish, poultry, and olive oil. And it limits red meat, butter, cheese, pastries, and fried food. Observational studies link sticking with it to slower cognitive decline and lower Alzheimer's rates. But a 2023 randomized controlled trial (Barnes et al., NEJM) found no significant difference in thinking or brain-MRI outcomes, between the MIND diet and a mildly calorie-restricted control diet, over three years. Both groups improved equally.

## Sources

- Morris MC, Tangney CC, Wang Y, et al.. (2015). MIND diet slows cognitive decline with aging. Alzheimer's & Dementia. https://doi.org/10.1016/j.jalz.2015.04.011
- Morris MC, Tangney CC, Wang Y, et al.. (2015). MIND diet associated with reduced incidence of Alzheimer's disease. Alzheimer's & Dementia. https://doi.org/10.1016/j.jalz.2014.11.009
- Barnes LL, Dhana K, Liu X, et al.. (2023). Trial of the MIND Diet for Prevention of Cognitive Decline in Older Persons. New England Journal of Medicine. https://doi.org/10.1056/NEJMoa2302368

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_Canonical: https://longevity-switzerland.com/en/glossary/mind-diet · Part of Longevity Cities · Updated 2026-06-22_