{"id":15075070,"date":"2026-03-27T10:54:41","date_gmt":"2026-03-27T14:54:41","guid":{"rendered":"https:\/\/www.inthacity.com\/news\/mind-the-modified-mediterranean-diet-that-could-slow-brain-ageing\/"},"modified":"2026-03-29T14:50:28","modified_gmt":"2026-03-29T18:50:28","slug":"mind-the-modified-mediterranean-diet-that-could-slow-brain-ageing","status":"publish","type":"post","link":"https:\/\/www.inthacity.com\/news\/mind-the-modified-mediterranean-diet-that-could-slow-brain-ageing\/","title":{"rendered":"MIND: The Modified Mediterranean Diet That Could Slow Brain Ageing"},"content":{"rendered":"

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The Mediterranean diet, which has been described <\/a>by researchers as the \u201cgold standard in preventive medicine,\u201d is linked to better heart health<\/a>, a longer life<\/a>, and even a lower likelihood<\/a> of developing type 2 diabetes.<\/p>\n

And a modified version of the approach, called the\u00a0<\/a>Mediterranean-DASH Diet Intervention for Neurodegenerative Delay or MIND diet, is designed to slow brain ageing in particular.\u00a0<\/p>\n

It\u2019s been linked<\/a> to a 53% lower risk of dementia among its strongest adherents, and a 35% reduced likelihood among moderate adherents.<\/p>\n

What is the MIND diet?\u00a0<\/strong><\/h3>\n

It combines<\/a> the Mediterranean diet, which focuses on heart-healthy foods like olive oil, fruits, vegetables, and fish, with the blood-pressure-friendly DASH diet (high in lean proteins, lower in salt, and also rich in fresh produce).\u00a0\u00a0<\/p>\n

We know that heart health is strongly linked<\/a> to dementia risk.\u00a0<\/p>\n<\/div>\n

<\/p>\n

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How can I follow a MIND diet?\u00a0<\/strong><\/h3>\n

Registered dietitian Barbie Boules shared <\/a>that some good rules to start with include:\u00a0<\/p>\n

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  1. Eating two portions of leafy greens once a day (linked to 11 years lower<\/a> cognitive age),\u00a0<\/li>\n
  2. Three colours of vegetables a day (linked to<\/a> lower blood pressure and a decreased diabetes risk),\u00a0<\/li>\n
  3. At least two servings of berries a week (associated with<\/a> a lower risk of heart attack),\u00a0<\/li>\n
  4. Two tablespoons of nuts and seeds a day (linked to<\/a> lower heart disease risk),<\/li>\n
  5. Four or more servings of beans or legumes a week (linked to<\/a> better cognitive health and, again, a lower risk<\/a> of heart attack),\u00a0<\/li>\n
  6. Three servings of whole grains a day (linked to<\/a> slower cognitive decline and a lower risk<\/a> of heart disease and some cancers),\u00a0<\/li>\n
  7. 85-340g fatty fish a week (linked to<\/a>\u00a0lower dementia risk and better <\/a>heart health),\u00a0<\/li>\n
  8. Two teaspoons or more of olive oil a day (linked to<\/a> better ageing, a lower risk<\/a> of frailty, improved memory<\/a>, and a decreased risk<\/a> of heart disease).<\/li>\n<\/ol>\n

    Generally, the MIND diet focuses <\/a>on leafy greens, berries over other fruits, nuts, legumes, whole grains, fish, and olive oil.\u00a0<\/p>\n

    Meanwhile, it limits<\/a>:<\/p>\n

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    1. margarine,<\/li>\n
    2. red meat,<\/li>\n
    3. sweets,<\/li>\n
    4. cheese,<\/li>\n
    5. butter,<\/li>\n
    6. margarine,<\/li>\n
    7. and fast food or fried food.<\/li>\n<\/ol>\n

      Too much of any of these may be detrimental to heart health<\/a> and possibly even<\/a> your cognitive health.<\/p>\n<\/div>\n

      <\/p>\n

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      Related…<\/h3>\n