The MIND Diet: A Brain-Healthy Way to Eat (That’s Also Great for Your Heart)

If you’ve ever wondered whether what you eat today can affect how your brain works years from now, you’re asking an important question.

As a physician, I’m a big believer in simple, sustainable lifestyle habits—the kind you can actually keep doing—because the goal isn’t just to “eat well” for a week or two. The goal is to build a pattern that supports your energy, metabolism, heart health, and long-term brain health.

One eating style getting a lot of attention for brain health is the MIND diet.

What is the MIND diet?

According to an invited review in The New England Journal of Medicine, the MIND diet stands for:

Mediterranean–DASH Intervention for Neurodegenerative Delay.

It was designed specifically to support cognitive function by combining features of the Mediterranean diet and the DASH diet (Dietary Approaches to Stop Hypertension). 

If you enjoyed learning about the Mediterranean diet benefits earlier, the MIND diet will feel familiar—because it builds on the same foundation: more plants, less processed foods, and healthier fats.

What does the MIND diet emphasize?

The MIND diet is largely plant-forward, focusing on:

• Whole grains

• Vegetables (especially green leafy vegetables)

• Beans / legumes

• Nuts

• Berries (a unique highlight of MIND)

• Olive oil as the primary oil

• Fish more than once weekly

• Poultry more than twice weekly 

What it limits:

• Red meat

• Fast and fried foods

• Foods high in saturated fat

• Butter, margarine, cheese

• Pastries and sweets

This structure makes sense because the same foods that support heart and blood vessel health often support brain health too.

Why berries and leafy greens?

The MIND diet “leans in” on berries and leafy greens more than many other dietary patterns.

That’s because these foods are rich in compounds linked to brain support, including:

• Polyphenols

• Antioxidants

• Fiber

• Key micronutrients (like folate and vitamin K)

Even if you don’t track nutrients, this is an easy “brain-friendly” habit:

✅ Add one leafy green daily (salad, sautéed spinach, kale in soups)

✅ Add berries a few times a week (fresh or frozen)

What are the benefits of the MIND diet?

1) Strong observational evidence for dementia risk reduction

Several studies show that people who follow the MIND diet more closely tend to have lower dementia risk over time.

A large meta-analysis of 11 cohort studies (224,049 participants) found that the highest adherence to the MIND diet was associated with a 17% lower risk of dementia compared with the lowest adherence (HR 0.83). 

In other words: people eating more in a MIND-style pattern were less likely to develop dementia in these long-term studies.

2) Possible slower cognitive decline

Earlier cohort work also suggested slower cognitive decline with greater MIND diet adherence. 

This is why the MIND diet became so popular in the first place—it was designed as a targeted brain-health eating pattern, not just a general “healthy diet.”

3) It supports whole-body health (not just the brain)

Even if the brain-specific outcomes are still being studied, the MIND diet is built from Mediterranean + DASH principles, which are strongly linked to:

• Better blood pressure control

• Improved cardiometabolic risk factors

• Better overall diet quality

Harvard’s Nutrition Source also highlights that MIND-style eating may support broader health because it overlaps with patterns known to benefit the heart and metabolic health. 

This matters because what’s good for your arteries is often good for your brain.

What does the best randomized trial show?

Here’s where it gets interesting (and important to explain honestly).

The largest randomized controlled trial to date—the type of study that helps establish cause and effect—was published in NEJM in 2023. It included 604 older adults without cognitive impairment but with a family history of dementia.

Result: There was no significant difference in cognitive outcomes between the MIND diet group and the control diet group after 3 years. 

Brain MRI outcomes (like hippocampal volume and white-matter changes) were also similar between groups. 

Why might the trial have been “negative” even though observational studies look positive?

The researchers noted a key issue: the control group likely improved their diet too (both groups lost a similar amount of weight), so it may have ended up being a comparison between two healthier eating patterns, not MIND versus a truly neutral diet. 

So the best takeaway is:

✅ The MIND diet is a very healthy eating pattern

⚠️ But the evidence that it prevents dementia is still evolving

Real-life “disadvantages” of the MIND diet (the practical stuff)

The NEJM review doesn’t list formal disadvantages, but in real life, the biggest challenges are usually:

• Cheese / butter habits (hard for many people to cut back)

• Convenience foods (fast food, fried foods, pastries)

• Getting enough fish and greens consistently

• Feeling like you have to be “perfect”

My advice: don’t aim for perfect. Aim for better—more often.

A simple MIND-style grocery list (easy wins)

Brain-supporting basics

• Extra virgin olive oil

• Leafy greens (spinach, kale, arugula, romaine)

• Berries (fresh or frozen)

• Beans/lentils (canned counts!)

• Nuts (walnuts, almonds)

• Whole grains (oats, quinoa, brown rice)

• Fish (salmon, sardines, trout)

• Poultry (chicken, turkey)

Swap ideas

• Butter → olive oil or avocado

• Chips/pastries → nuts + fruit

• Fried foods → baked/air-fried versions

How to combine MIND + Mediterranean + lifestyle for best results

Nutrition matters—but it’s not the only brain-health tool you have.

In fact, most data we have on “successful aging” supports bundling habits together, including:

• Regular movement (even walking)

• Blood pressure control

• Better sleep

• Social connection

• Managing stress

• Keeping the brain engaged (learning, hobbies)

Think of the MIND diet as one pillar in a strong foundation.

The bottom line

If you’re looking for a realistic, evidence-informed way to eat that supports brain health and overall wellness:

The MIND diet is an excellent option.

Even though the strongest randomized trial did not show a clear cognitive advantage over a healthy control diet, the MIND pattern is still a nutrient-rich, anti-inflammatory, heart-smart way of eating—and your brain benefits when your overall health improves. 

FAQs 

Is the MIND diet the same as the Mediterranean diet?

Not exactly. It’s based on Mediterranean + DASH, but it places extra focus on berries and leafy greens. 

Do I need to follow it perfectly to benefit?

No. Most benefits in nutrition come from consistent patterns, not perfection.

How soon will I notice changes?

Many people notice improved energy, digestion, and steadier cravings within a few weeks of eating more whole foods—brain outcomes are longer-term.

Is it kidney-friendly?

Often yes—but if you have CKD, your best version of the MIND diet may need adjustments (especially potassium, phosphorus, and protein needs). That’s where personalization matters.