Food is nature’s medicine. Well, at least before we add all the butter and sugar. A recent study published in the journal, Alzheimer’s & Dementia: the Journal of the Alzheimer’s Association, showed a particular diet, known as the MIND diet, lowers the risk of Alzheimer’s disease by as much as 53% in participants who faithfully adhered to it.

MIND stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. The acronym comes from the fact that the MIND diet is a combination of the Mediterranean and DASH diets. This diet is predominately based on whole, natural foods but one that is easier to follow than the other two.

The MIND diet consists of vegetables—especially a generous amount of green leafy ones, nuts, berries—especially blueberries, beans, whole grains, fish, poultry, olive oil, and wine.

Foods to avoid include red meat, butter and margarine, cheese, pastries and sweets, and all fried and fast food.

The study also showed that the longer we’re on the diet, the better. But even those who only adhered to it moderately saw a 35% lower risk.

The study, which began in 1997, was funded by the National Institute on Aging. One researcher was from Harvard School of Public Health. The others were all from Rush University Medical Center in Chicago. Participants consisted of more than 900 people between the ages of 58 and 98.

Click on the link below for a chart to hang on your refrigerator:

MIND Diet Chart

©2015, Mary K. Doyle

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