A Dietitian’s Guide to Alzheimer’s Prevention with the Mediterranean Diet
With Alzheimer’s cases expected to nearly triple by 2050, now is the time to take a closer look at the lifestyle factors that influence brain health—and the everyday choices that may help protect it.
As a dietitian, I’ve always believed that food is one of the most powerful tools we have to care for ourselves and our future. But more and more, research is showing us that food doesn’t just fuel our bodies—it protects our minds.
Brain health is a deeply personal topic for many of us. Maybe you’ve watched a loved one struggle with memory loss and have found yourself wondering, "Is there anything I can do to help? And how do I stay sharp as I age?" The good news? Small, consistent lifestyle choices—especially around how we eat—can make a meaningful difference.
This month, in honor of Brain Health Awareness Month, we’re exploring how food can play a powerful role in protecting your brain.
In our upcoming newsletters, we’ll be sharing:
Simple habits that may lower your risk of Alzheimer’s by up to 25%
The 5 best foods to support brain health
My favorite Mediterranean-style tips to get started (or recommit) today
Let’s dive into how the Mediterranean diet can help you support your memory, focus, and cognitive health!
Why Brain Health Matters
Over 7 million Americans are living with Alzheimer’s disease.
1 in 9 people age 65 and older has Alzheimer's.
Two-thirds of them are women.
Alzheimer’s is currently ranked as the seventh leading cause of death in the United States
Lifestyle factors—like what we eat—can influence our risk.
Key risk factors:
Physical inactivity
Smoking
Excessive alcohol consumption
Infrequent social contact
Obesity
Hypertension
Diabetes
The good news? Multiple studies have found that adherence to the Mediterranean diet may lower Alzheimer's risk by up to 25%.
That’s powerful motivation to take small steps now, not someday!
Brain Health Starts with Daily Habits
We know some risk factors—like genetics—aren’t within our control. But many are.
Regular movement, quality sleep, social engagement, and a balanced diet all play a role. On the flip side, excess alcohol, a sedentary lifestyle, and poor nutrition can increase risk.
This is where the Mediterranean diet shines.
How the Mediterranean Diet Supports Brain Health
The Mediterranean diet isn’t a rigid plan. It’s a flexible, flavorful way of eating rooted in traditional foods from countries bordering the Mediterranean Sea.
At its core, the Mediterranean diet emphasizes:
Fruits and vegetables (especially leafy greens and colorful produce)
Healthy fats (like extra virgin olive oil and nuts)
Fish and seafood (rich in omega-3s)
Whole grains, legumes, and beans
Herbs and spices for flavor instead of salt
This pattern of eating is rich in vitamins, minerals, antioxidants, flavonols, polyphenols, and omega-3 fatty acids, all of which contribute to:
Enhanced Memory
Improved Concentration
Overall Brain Health
A Quick Word on the MIND Diet
You may have heard of the MIND diet—it stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. Developed by researchers at Rush University Medical Center, the MIND diet combines elements of two well-researched eating patterns: the Mediterranean diet and the DASH diet (which is designed to lower blood pressure). Its specific focus? Slowing cognitive decline and reducing the risk of Alzheimer’s disease.
The MIND diet zeroes in on a few key brain-protective foods like leafy greens, berries, nuts, olive oil, whole grains, and fish, while also recommending limits on red meat, butter, sweets, and fast food.
In fact, one major study found that those who closely followed the MIND diet reduced their risk of Alzheimer’s disease by up to 53%, and even moderate adherence was linked to a 35% lower risk.
But here’s the best part: the Mediterranean diet already forms the foundation of the MIND diet. That means when you follow a Mediterranean-style approach, you're already incorporating many of the key foods that support cognitive health—without the need for a separate set of rules.
In other words, the Mediterranean diet doesn’t just taste good—it supports your brain in powerful, evidence-based ways.
Getting Started: My Go-To Strategies
You don’t need to overhaul your whole kitchen to make progress. Here’s how I help clients ease into a Mediterranean way of eating:
Start with one simple swap – like using olive oil instead of butter
Add a brain-boosting food to breakfast – like walnuts or blueberries
Try a meatless night – lentils or white beans are simple and satisfying
Batch cook a veggie-packed soup or grain bowl for easy lunches
Set a weekly intention – “This week, I’ll eat leafy greens every day.”
Purposeful Next Steps
If you’re ready to start protecting your brain—deliciously—here are a few tools to support you:
Check out our Meal Plans that make following the Mediterranean diet a breeze!
Recipe to Try: Soy Ginger Salmon Rice Bowl (pictured above!)
Learn More: Visit the Alzheimer’s Association for support and education.