No single diet can fully prevent Alzheimer’s, but research shows that the foods you eat can influence brain health, reduce risk factors, and slow cognitive decline. At Banner Health, our memory care specialists encourage a dietary pattern that supports both brain and cardiovascular health.
A brain-healthy or Alzheimer’s-friendly diet focuses on whole, minimally processed foods rich in nutrients, antioxidants and healthy fats. The goals are to support blood flow, reduce inflammation and protect neurons over time.
While there is no guaranteed “Alzheimer’s prevention diet,” certain dietary habits have been associated with slower cognitive decline and better memory in research.
Here are evidence-based strategies to help nourish your brain and possibly lower Alzheimer’s risk:
Different colors bring different nutrients - like antioxidants and flavonoids - that may slow aging at a cellular level.
Omega-3 fats (especially DHA and EPA) found in fish may help clear beta-amyloid plaques and support cognitive function.
One example is the MIND diet, a hybrid of the Mediterranean and DASH diets. It emphasizes plant-based foods, limited red meat and minimal saturated fat - research suggests it may reduce Alzheimer’s risk significantly.
High sodium intake can harm blood vessel health and increase risk for dementia. Reduce ultra-processed foods, sugary treats and foods high in saturated fat.
Moderation is key. Heavy or chronic drinking is linked to brain damage and increases risk of dementia.
Drink plenty of water daily. Dehydration can affect concentration and memory over time. You can also increase your liquid intake with popsicles, ice cream, hot chocolate, broth-based soups, applesauce, gelatin, fruit and vegetables.
There is currently no supplement proven to prevent Alzheimer’s disease.
However, some nutrient deficiencies - such as low vitamin B12 or folate - can impair memory and cognition. In such cases, supplements may help, but only under a doctor’s supervision.
Before starting any vitamin or supplement for brain health, always speak with your health care provider to ensure safety and necessity.
Your diet doesn’t have to be perfect to impact brain health. Even moderate improvements can help. The key is consistency and balance.
Pair diet changes with other healthy habits - sleep, physical activity, emotional wellness and managing risk factors - to build a stronger foundation for your brain.
If you’re concerned about memory, thinking, or brain health, Banner Health’s memory care specialists are ready to help you assess, monitor and protect your cognitive wellness.
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