How to Reduce Your Risk of Dementia

Written by Elham Rezvanian, MD — Neurology and Sleep Medicine specialist at PacMed

Eating well is one of the most important things you can do for your brain health.

A brain-friendly diet includes foods like nuts, berries, leafy greens, fish, healthy fats, and whole grains, while limiting butter, fried foods, red meat, and sweets. Two great examples of diets that support brain health are the Mediterranean diet and the MIND diet. Studies show that people who follow these diets tend to have a lower risk of cognitive decline and may delay the onset of dementia.

Colorful berries—especially those with blue, red, purple, or orange skins—contain plant compounds called anthocyanins, which help reduce inflammation and protect the brain from damaging free radicals. Nuts are also packed with healthy fats and polyphenols, which support brain health by reducing inflammation.

That said, it’s important to remember that eating a handful of nuts or berries won’t cancel out a diet full of cheeseburgers and fries. Brain health benefits come from an overall healthy eating pattern—not just a few good choices here and there.

Variety matters too. A diverse diet helps maintain a healthy gut microbiome, which is linked to brain health. So mix it up—don’t rely on just one type of nut or berry every day.

Mediterranean & MIND Diet Highlights

The Mediterranean diet encourages regular consumption of:

• Olive oil, fruits, vegetables, beans, fish, and healthy fats
• It limits red meat, butter, processed sweets, and soda
• Recommends 3+ servings of fruit daily and 3+ servings of nuts weekly

If berries aren’t your thing or aren’t available, all fruits are beneficial. A mix of bananas, avocados, kiwifruit, and tomatoes is a great alternative.

The MIND diet is similar to the Mediterranean diet but is more restrictive with dairy products.

Other Ways to Support Brain Health

In addition to a healthy diet, here are other ways to help protect your brain and reduce your risk of dementia:

1. Keep your brain active with games, puzzles, and learning new skills.
2. Get your hearing checked and use hearing aids if needed; avoid loud noise exposure.
3. Treat depression effectively.
4. Wear helmets during contact sports and when biking.
5. Exercise regularly—physical activity is linked to lower dementia risk.
6. Quit smoking.
7. Manage blood pressure, aiming for a systolic reading of 130 mmHg or lower starting at age 40.
8. Monitor cholesterol, especially LDL, from midlife onward.
9. Maintain a healthy weight and address obesity early to help prevent diabetes.
10. Limit alcohol intake.
11. Stay socially connected.
12. Take care of your vision—get regular eye exams.
13. Reduce exposure to air pollution.
14. Practice good sleep habits.
15. Keep blood sugar levels in check, especially if you’re at risk for diabetes.