MIND Diet Linked to Slower Brain Aging
Eating a combination of two award-winning diets—the Mediterranean diet and the DASH (Dietary Approaches to Stop Hypertension) diet—can slow aging in key brain structures by over two years, according to a new study published in the Journal of Neurology, Neurosurgery & Psychiatry.1 This brain-focused eating plan, known as the MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay), emphasizes foods thought to reduce the risk of dementia.
What is the MIND Diet?
The MIND diet combines the most brain-healthy elements of the Mediterranean and DASH diets. While all three diets are plant-based and similar, the MIND diet specifically highlights foods believed to benefit cognitive function: berries, beans, leafy green vegetables, fish, poultry, whole grains, olive oil, and nuts.1, 2, 3 Foods high in saturated fats, such as cheese, butter, red meat, and fried foods, are severely limited.
Study Findings
The study analyzed data from over 1,600 adults participating in an extension of the Framingham Heart Study, a long-term research project examining cardiovascular disease risk factors. Participants, with an average age of 60 at the study’s start in 1999, had no prior history of stroke or dementia.1
Over an average of 12 years, participants completed dietary questionnaires, underwent health checkups, and received at least two MRI brain scans. Results showed that individuals who closely adhered to the MIND diet experienced:
- Slower shrinkage of gray matter, the part of the brain responsible for memory, thinking, and decision-making.1
- Slower enlargement of the ventricles, the fluid-filled spaces in the brain that expand as brain tissue shrinks with age.1
Specifically, each three-point increase in adherence to the MIND diet was associated with a 20% reduction in gray matter shrinkage, equivalent to a 2.5-year delay in brain aging.1 A three-point increase also correlated with an 8% decline in ventricle development, reducing brain age by one year.1
Key Foods and Their Impact
Berries and poultry appeared to have the most significant impact on brain health in the study. Berries were linked to a decreased rate of ventricle enlargement, while poultry slowed both gray matter decline and ventricle enlargement.1 Berries are rich in antioxidants and bioactive compounds, and poultry provides high-quality protein.1
Interestingly, higher consumption of sweets and fried swift foods was associated with faster brain aging, specifically faster ventricular expansion and decay in the hippocampus (the brain region crucial for memory).1
The study also noted some unexpected findings: cheese consumption appeared protective, while higher whole-grain intake was associated with faster gray matter decline. However, researchers cautioned against drawing firm conclusions about individual foods, emphasizing the importance of the overall dietary pattern.1
Important Considerations
Dr. David Katz, a specialist in preventive and lifestyle medicine, notes that this study is observational and cannot definitively prove cause and effect.1 It’s also possible that individuals with healthier brain structures naturally make better dietary choices—a phenomenon known as reverse causality.1 However, he suggests that the more plausible explanation is that a healthy diet contributes to better brain structure and function.
The Bottom Line
The MIND diet offers a promising approach to supporting brain health and potentially slowing cognitive decline. While more research is needed to fully understand the relationship between diet and brain aging, incorporating the principles of the MIND diet—emphasizing plant-based foods, lean protein, and healthy fats while limiting saturated and processed foods—may be a beneficial step towards preserving cognitive function as we age.
1 CNN. “Brain aging slowed by over 2 years with unique diet.” March 17, 2026. https://edition.cnn.com/2026/03/17/health/mind-diet-brain-wellness
2 MSN. “MIND diet linked to slower brain aging.” https://www.msn.com/en-us/news/other/mind-diet-linked-to-slower-brain-aging/gm-GM1DAF5E2B
3 Crossroads Today. “A unique combo of two top diets slowed brain aging by over 2 years.” https://www.crossroadstoday.com/news/health/a-unique-combo-of-two-top-diets-slowed-brain-aging-by-over-2-years/article_fe75df00-e33f-524d-abca-4075fa125abd.html