What is the MIND diet?

The MIND diet (short for Mediterranean-DASH Intervention for Neurodegenerative Delay) is an eating pattern specifically designed to support brain health and reduce the risk of cognitive decline and dementia. It combines elements of the Mediterranean and DASH diets, focusing on the foods and nutrients most strongly linked to brain health research.

Unlike trendy or restrictive diets, the MIND diet is built around practical, sustainable habits. It emphasizes foods like leafy greens, berries, nuts, fish, and whole grains while limiting saturated fats, fried foods, and excess red meat — all of which have been shown to influence inflammation, blood sugar regulation, and long-term cognitive health.

This two-page reference guide makes it easy to get started. It outlines exactly which foods to prioritize and how often to eat them, as well as which foods to limit and why. Whether you’re looking to protect your memory, support a loved one’s brain health, or simply eat in a way that’s good for both your heart and your mind, this guide is a practical first step.

As always, speak with your healthcare provider or a registered dietitian before making significant changes to your diet.