MIND Diet Reduces Cognitive Decline, Especially for Women and Black People, Study Finds
A new study has found that following the MIND diet for 10 years can significantly reduce the risk of developing memory, concentration, and thinking problems.
The MIND diet, which combines elements of the Mediterranean and DASH diets, focuses on reducing cognitive decline by emphasizing brain-healthy foods such as leafy greens, berries, and whole grains.
According to Dr. Russell Sawyer, the study’s lead author and an assistant professor at the University of Cincinnati Gardner Neuroscience Institute, the MIND diet was specifically designed to combat cognitive decline.
“Among the MIND diet components are 10 brain-healthy food groups,” he said, including vegetables, nuts, seafood, and olive oil. At the same time, the diet limits unhealthy foods like red meats, butter, cheese, fried foods, and sweets to reduce the intake of trans and saturated fats.
Significant Benefits for Women and Black People
Published in Neurology, the study is part of the ongoing REGARDS project, which tracks over 30,000 adults to explore racial and geographic differences in stroke. Of the 14,000 participants in the diet study, 70% were White and 30% were Black.
Those who adhered closely to the MIND diet were 4% less likely to develop cognitive problems, even after controlling for factors like exercise, education, and medical conditions. Women saw even greater benefits, with a 6% lower risk, while men experienced no significant reduction.
The study also found that the MIND diet slowed the progression of cognitive decline more effectively in Black participants than in White participants. “These were surprising findings,”
Sawyer said, suggesting that the diet may have a differential impact based on race and gender, an area for future research.
The MIND Diet in Practice
The MIND diet encourages the consumption of brain-healthy foods like leafy greens, nuts, and fish while discouraging red meat, processed foods, and butter.
Participants who followed the diet more closely — consuming more than three servings of whole grains daily and regularly eating vegetables, berries, and fish — experienced the most cognitive protection.
While the study showed promising results, it contrasts with a 2023 clinical trial that found no significant cognitive benefits from the MIND diet.
However, experts believe that the three-year follow-up in that trial may have been too short to capture long-term effects, while the new study’s decade-long observation provides deeper insight.
Ultimately, the findings suggest that the MIND diet may be a simple and effective tool for reducing cognitive decline, particularly for women and Black individuals. More research is needed to fully understand the long-term benefits and how the diet affects different populations.
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