DIET plays an important role when it comes to overall health, providing the necessary nutrients to support bodily functions and maintain energy levels.
It can also significantly reduce the risk of chronic diseases – with a new study suggesting certain dietary patterns have the potential to slow cognitive decline in old age.
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Dietary patterns rich in lean proteins, fruits, and vegetables and low in ultra-processed foods have been described as being neuroprotective.
Diets which encompass this idea are the Mediterranean diet, Dietary Approaches to Stop Hypertension (DASH) diet, and the Mediterranean-DASH Intervention for neurodegenerative Delay (MIND) diet
Study author Elayna R. Seago and her team examined the association between three diets and global cognition over six years.
The traditional Mediterranean diet is based on foods available in countries that border the Mediterranean Sea.
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It’s centred on plant-based foods and limits red meat, processed meats, and packaged foods.
The DASH diet is a healthy-eating plan designed to help prevent or treat high blood pressure.
While it incorporates foods similar to the Mediterranean diet it emphasises eating less salt – which can raise blood pressure – while the Mediterranean doesn’t mention salt.
The DASH diet also recommends avoiding alcohol, sweets and sugary beverages altogether, while the Mediterranean diet allows for moderate consumption of these.
The MIND diet aims to improve brain health by combining elements of the Mediterranean and DASH diets.
The researchers looked at data from the Health and Retirement Study, which is a nationally representative longitudinal study of older adults in the United States.
Data was collected between 2014 and 2020 and included information on participants’ food intake.
In total, data from 6,154 participants were analysed.
Using participants’ responses to the Harvard Food Frequency Questionnaire, the researchers calculated scores indicating adherence to the three dietary patterns.
They also measured cognitive functioning based on various cognitive tests.
The results showed all three dietary patterns were associated with better cognitive function at the start of the study.
Mediterranean diet
The Mediterranean diet is a style of eating based on the traditional foods of people in countries around the Mediterranean Sea.
It focuses on plant foods, lean proteins and low-fat dairy foods, and healthy fats, such as:
- Fruit
- Vegetables
- Wholegrains
- Nuts
- Seeds
- Pulses, like beans, chickpeas and lentils
- Fish
- Chicken
- Low-fat dairy foods, like Greek yoghurt and feta
- Healthy fats, like Olive oil
Wine can be consumed in low to moderate amounts and highly processed foods should be avoided.
The Mediterranean and DASH diets were linked to slower cognitive decline over the six-year study period, while the MIND diet didn’t show this pace of cognitive decline.
“There is accumulating evidence that certain neuroprotective diets are associated with more intact cognitive function in older adults,” concluded the study authors.
“This study provides complementary evidence with these findings by showing that the Mediterranean, DASH, and MIND diets are associated with better cognition at baseline, and also demonstrates that the Mediterranean and DASH diet patterns were also associated with reduced rate of cognitive decline over six subsequent years.”
While diets are good overall approaches to follow, specific foods have also been shown to benefit brain health.
A study published in September 2024 found foods that contact flavanoids, such as red wine and dark chocolate, could lower the risk of developing dementia.
The study of 122,000 British adults found those who ate the greatest amounts of flavonoids had a 28 per cent lower risk compared to those who ate the least.
DASH diet
The DASH diet, or Dietary Approaches to Stop Hypertension, is an eating plan that can help lower blood pressure and reduce the risk of heart disease.
While both the DASH and Mediterranean diets promote healthy eating with lots of fruits, vegetables, and whole grains, the key difference is that the DASH diet specifically focuses on lowering blood pressure by drastically limiting sodium intake.
The Mediterranean diet emphasises healthy fats like olive oil and prioritises fish consumption, with less stringent sodium restrictions.
Foods in the DASH diet are also rich in the minerals potassium, calcium and magnesium, which have been shown to lower blood pressure.
These include:
- Nuts, seeds, and legumes: Almonds, peanuts, green beans, and chickpeas
- Fruits and vegetables: Broccoli, potatoes, spinach, apples, oranges, and raisins
- Low-fat or fat-free dairy: Fat-free milk and low-fat yogurt
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