The next two sections discuss which foods to eat and which to avoid on the diet. You can simply eat more of the 10 foods that the diet encourages and eat less of the 5 foods that it recommends you limit. Thus, the MIND diet encourages eating berries but does not emphasize consuming fruit in general.Ĭurrently, there are no set guidelines for how to follow the MIND diet. Fruit intake has not been correlated with improved brain function, but berry intake has been ( 5, 6, 7). To do this, they combined foods from the Mediterranean and DASH diets that had been shown to benefit brain health.įor example, the Mediterranean and DASH diets both recommend eating a lot of fruit. Research has shown that they can lower blood pressure and reduce the risk of heart disease, diabetes, and several other diseases ( 1, 2, 3, 4).īut researchers wanted to create a diet specifically to help improve brain function and prevent dementia. Many experts regard the Mediterranean and DASH diets as two of the healthiest diets. It combines aspects of two very popular diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet. The MIND diet aims to reduce dementia and the decline in brain health that often occurs as people get older. “MIND” stands for “Mediterranean-DASH Intervention for Neurodegenerative Delay.”
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