Brain Health in Midlife: What to Eat and What to Avoid

According to Saed News Science and Technology Service, citing Hamshahri Online, researchers report that individuals who follow a healthy diet in midlife are less likely to face the risk of cognitive decline in later years.

The study highlights the DASH diet—short for “Dietary Approaches to Stop Hypertension”—as having the strongest protective effect on brain health. Other diets aimed at reducing blood sugar or inflammation were also found to help lower the risk of cognitive decline.

Led by Dr. Kajtel Bjornevik, an assistant professor of epidemiology and nutrition at Harvard T.H. Chan School of Public Health, the research team found that higher consumption of vegetables and fish, along with avoiding alcoholic beverages, was linked to better cognitive performance. In contrast, consuming red and processed meats, French fries, and sugary drinks was associated with lower cognitive function.

“These findings suggest that following a healthy diet can help maintain brain health and cognitive function as we age,” the researchers emphasized.

The study analyzed data from three large, long-term studies tracking the health of nurses and healthcare professionals, encompassing more than 159,000 participants in total. Each participant received a score based on adherence to six healthy dietary patterns—including the DASH diet, a healthy plant-based diet index, and the 2010 Alternative Healthy Eating Index—which were then compared to their cognitive performance in later life.

Results showed that those who adhered most closely to the DASH diet had a 41% lower risk of cognitive decline compared with those with the lowest adherence. The researchers noted that following the diet between ages 45 and 54 had the greatest impact on future brain health.

“Many people assume that memory loss and slower mental processing are inevitable parts of aging, but this study shows that choosing the right diet can significantly influence this trajectory,” said Stephanie Schiff, a nutrition specialist at Northwell Health in New York.

She added that following the DASH diet can support improvements in memory, focus, language, and executive brain function.

Other healthy diets were also shown to reduce the risk of cognitive decline by 11% to 24%. Eating vegetables, fruits, fish, tea, and salads was linked to better brain health, while fried foods, processed meats, and sugary drinks had negative effects on cognitive performance.

Experts stress that one of the main benefits of the DASH diet is its role in controlling blood pressure. High blood pressure can damage blood vessels, particularly those supplying the brain, reducing oxygen and nutrient delivery to brain cells—a factor that ultimately increases the risk of cognitive disorders and Alzheimer’s disease.