The MIND diet is one of the most recent diets to make headlines for its benefits to the brain. (MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay) Researchers at Rush University Medical Center in Chicago and Harvard School of Public Health have found that nutrition is linked to the onset of dementia. With Alzheimer’s disease ranked as the sixth leading cause of death, affecting more than five million people in the United States, Americans should take note and adjust their grocery list.
“What we eat directly affects all areas of our health,” says SIU dietitian Sara Lopinski. “Not only is the MIND diet good for our brains, but it has many other health benefits.”
Those who strictly followed the MIND diet reduced their risk of Alzheimer’s disease by as much as 53%, and even those who didn’t stick to a precise MIND diet regimen reduced their risk by approximately 35%.
The MIND diet combines recommendations of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. The 10 brain-healthy food groups touted by the MIND diet include:

1. Green leafy vegetables – Go green! Kale, spinach, broccoli and collards are full of vitamins and other nutrients. At least two servings a week is good, but aim for six or more to obtain the best benefits.
2. Other vegetables – Eat at least one other vegetable every day with your green veggies.
3. Nuts – Nuts contain healthy fats, fiber and antioxidants and are a great snack. The MIND diet recommends eating nuts at least five times a week.
4. Berries – While fruits are a great source of nutrition, the MIND diet specifically recommends consuming berries at least twice a week.
5. Beans – High in fiber and protein, low in fat and calories, eat beans three times a week.
6. Whole grains – Three servings a day will supposedly keep dementia away.
7. Fish – Unlike the Mediterranean diet that recommends eating fish once a day, those on the MIND diet should eat fish at least once a week.
8. Poultry – The MIND diet recommends two or more servings of poultry per week.
9. Olive oil – When you absolutely must cook with oil, opt for olive oil.
10. Wine – Cheers to the MIND diet! One glass of wine a day is recommended, only one.

Wondering what not to eat? The MIND diet lists five foods to avoid in order to lessen your risk of developing dementia:

1. Red meat – The MIND diet isn’t putting an embargo on steak, but no more than four servings of red meat per week is best to protect brain health.
2. Cheese – Those delicious cubes of cheddar atop a cracker might not be as great as you think. Too much cheese isn’t doing your brain (or waistline) any favors, so limit to no more than once a week.
3. Sweets – Schedule your sweet tooth to five treats – pastries, donuts, cookies, candy, etc. – to once a week.
4. Butter and margarine – Use less than a tablespoon per day; opt for olive oil instead.
5. Fried food – Limit yourself to having fried food only once a week. Your brain, heart and cholesterol will thank you.

The longer you can stick with the diet, the greater your long-term benefits. But researchers and physicians say that even if you fall off the wagon here and there, you still are helping to protect your brain’s health.