What the study found

Researchers from the University of Hawaii at Mānoa and the University of Southern California analysed long-term data from the Multiethnic Cohort group.

Over 215 000 people aged between 45 and 75, from five racial and ethnic backgrounds, including black, Latino and Asian communities. More than 21 000 of the participants developed Alzheimer’s or related dementia over time.

Here’s what they uncovered:

People who closely followed the MIND diet had a 9% lower risk of developing dementia.
The risk dropped by 13% among black, Latino and white participants.
Even better? Those who improved their diet over 10 years had a 25% lower risk, regardless of their age or background.

In other words, it’s never too late to make a shift; your brain will thank you for it.

What makes this diet different?

According to lead researcher Song-Yi Park, associate professor at the University of Hawaii, the MIND diet specifically targets brain health, unlike general healthy eating plans.

What is the DASH Diet?

DASH stands for Dietary Approaches to Stop Hypertension. It was developed by heart health experts to help lower high blood pressure without needing medication.

Why is it recommended by medical professionals?

High blood pressure (hypertension) is one of the biggest risk factors for stroke, heart attacks, and kidney disease, all of which are growing health concerns in South Africa, especially with high salt intake, obesity, and lifestyle-related stress.

Key features of the DASH diet

Low in salt (sodium)
High in fruits and vegetables
Focuses on whole grains, lean meats, and low-fat dairy
Limit red meat, sugary snacks, and processed food
Encourages foods rich in potassium, magnesium, and calcium nutrients that help manage blood pressure

Think less processed meat and slap chips, and more brown rice, spinach, beans, maize meal (with less salt and no margarine), lean chicken, and fruit like bananas and oranges.

mediterranean

MIND your diet: can eating right really reduce your dementia risk?