MIND diet slows cognitive decline, especially in women and Black people | CNN

The Nugget

Following the MIND diet for 10 years can significantly decrease cognitive decline, especially among women and Black individuals, with adherence leading to a 6% reduction in risk for women.

Make it stick

🥗 The MIND diet combines Mediterranean and DASH diet principles to promote brain health.
🍓 Key components include 10 brain-healthy food groups like leafy greens, nuts, and berries.
🍳 It limits 5 unhealthy food groups such as red meats and fried foods to reduce cognitive decline.
👩‍⚕️ Research shows women and Black participants benefited more significantly from the MIND diet in slowing cognitive decline.

The MIND diet merges elements from the Mediterranean diet and DASH diet to combat cognitive decline; it emphasizes real foods and mostly plants.
Key healthy food groups include:
1. Green leafy vegetables
2. Other vegetables
3. Nuts
4. Berries
5. Beans
6. Whole grains
7. Seafood
8. Poultry
9. Olive oil
10. Wine
Unhealthy food groups to limit:
1. Red meats
2. Butter and stick margarine
3. Cheese
4. Fried and fast foods
5. Pastries and sweets

Following the MIND diet closely reduces the likelihood of developing memory and thinking problems by 4% overall, and 6% for women specifically.
Among participants, Black individuals showed a stronger benefit from the MIND diet in terms of cognitive decline.
Those closely following the diet experienced a slower regression in memory and thinking issues compared to those who did not adhere to it.

Previous studies, including a 2023 trial, showed mixed results; the MIND diet's effectiveness needs longer-term assessment beyond 3 years.
The representation of Black participants in clinical trials was low, indicating a need for more inclusive research to understand broader effects.

"The MIND diet has all the key features— notably an emphasis on real food, mostly plants—required to reduce systemic inflammation."
"People who followed the MIND diet more closely were 4% less likely to develop memory and thinking problems."
"The benefits of the MIND diet may have a differential impact in women and Blacks..."
"A larger benefit for women and Black people suggests targeted dietary approaches could be crucial."
"Our study provides insights about the long-term benefits of diet compared to shorter follow-ups in other studies."

This summary contains AI-generated information and may have important inaccuracies or omissions.