The 5 Best Foods to Support Brain Health (And How My Clients Actually Eat Them)

If there were a way to significantly reduce your risk of developing Alzheimer’s, would you take it? Research has consistently linked this way of eating with better memory and reduced Alzheimers risk.

Recently, one of my clients made the heart-wrenching decision to move her father-in-law into a memory care facility. Watching his mind slowly slip away was devastating, not just for him, but for the entire family. She told me, “I can’t stop thinking about my own future. I never want to put my kids through this.”

If there were a way to significantly reduce your risk of developing Alzheimer’s, would you take it?

Here’s the truth: we don’t have total control over our genetics, but we do have influence. Research shows that certain lifestyle choices, especially how we eat, can protect brain health and delay or reduce the risk of cognitive decline.

The Mediterranean diet is especially powerful here. It’s rich in brain-supportive nutrients—vitamins, minerals, antioxidants, flavanols, polyphenols, and omega-3s that have been linked to better memory, sharper concentration, and reduced Alzheimer’s risk.

My clients can’t rewrite their family history. But they can shape their own future by choosing nourishing, sustainable habits now.

So, where should you begin? These five foods are the foundation: