Can the foods we eat help reduce dementia risk as we age? Emerging research suggests that diet may play an important role in supporting brain health and protecting cognitive function over the long term. Dementia is one of the worst diseases there is, especially when you watch a loved one going through it. Seeing memory, independence, and parts of a person’s personality gradually change is something many families know all too well. As my grandparents both have dementia, I researched for this blog to share how others may be able to reduce there risk of the deadly disease.
While there is currently no guaranteed way to prevent dementia, research continues to show that lifestyle factors – including what we eat – may play an important role in supporting brain health as we age.
The encouraging news is that some of the same foods that support heart health also appear to support our brains.
How Common Is Dementia?
Dementia is becoming one of the biggest health challenges facing Australia.
According to Dementia Australia, an estimated 446,500 Australians are living with dementia in 2026, with numbers expected to exceed one million by 2065 if no significant interventions occur. Dementia is also one of the leading causes of death in Australia and is the leading cause of death among Australian women. (Dementia Australia).
The risk increases significantly with age. Around 1 in 12 Australians over the age of 65 are living with dementia, rising to approximately 2 in 5 people aged over 90. (Health, Disability and Ageing AU).
While ageing remains the biggest risk factor, dementia is not considered a normal part of ageing. Researchers now estimate that many dementia cases may be linked to modifiable lifestyle factors, meaning there are aspects of our health and habits that we can influence. (Health, Disability and Ageing AU).
Can Diet Help Reduce Dementia Risk?
One of the most studied dietary patterns for brain health is one we have all heard of before- the Mediterranean diet -, along with a variation called the MIND diet (Mediterranean-DASH Intervention for Neurodegenerative Delay).
These eating patterns focus on whole, minimally processed foods including vegetables, fruit, olive oil, fish, legumes, nuts and wholegrains.
Large studies have found that people who follow Mediterranean and MIND-style diets more closely tend to have a lower risk of cognitive decline and dementia later in life. Research from more than 130,000 participants found stronger adherence to these dietary patterns was associated with significantly reduced dementia risk.
While food alone is not a magic solution, nutrition appears to be one important piece of the puzzle when it comes to protecting brain health.
Foods That May Help Reduce Dementia Risk
Leafy Green Vegetables
Think spinach, kale, rocket, silverbeet and broccoli. Leafy greens provide nutrients including folate, vitamin K, lutein and antioxidants, which may help protect brain cells from damage caused by inflammation and oxidative stress.
Research consistently finds that people who consume more leafy greens tend to experience slower rates of cognitive decline as they age. Aim to include at least one serving of green vegetables daily.
Oily Fish
Salmon, sardines, trout and mackerel are rich in omega-3 fatty acids, particularly DHA, which is a major structural component of the brain.
Omega-3 fats may help reduce inflammation and support communication between brain cells.
Many studies have linked regular fish consumption with better cognitive function and a lower risk of dementia.
Try aiming for two serves of oily fish each week! If this doesn’t seem possible, taking an omega-3 supplement daily will help you brain and heart.
Berries
Blueberries, strawberries and blackberries are packed with flavonoids, plant compounds that have been associated with improved brain function.
These compounds may help reduce inflammation and oxidative stress, both of which are thought to contribute to age-related cognitive decline.
Frozen berries can be just as nutritious as fresh and are often a more affordable option. I use them in my breakfast daily.
Extra Virgin Olive Oil
Extra virgin olive oil is one of the bread and butter pieces of the Mediterranean diet.
It contains healthy monounsaturated fats and powerful antioxidants that may help protect blood vessels and reduce inflammation throughout the body, including within the brain. Emerging research continues to support its role in healthy ageing and cognitive health. Use olive oil as your primary cooking oil where possible.
Nuts And Seeds
Walnuts, almonds, chia seeds and flaxseeds provide healthy fats, vitamin E and antioxidants. Walnuts in particular have attracted attention for their potential benefits for memory and cognitive function due to their omega-3 content and antioxidant profile. A small handful each day can be an easy addition to breakfast, snacks or salads.
Beans And Legumes
Lentils, chickpeas and beans provide fibre, plant protein and a range of vitamins and minerals.They also help support healthy blood sugar levels, which may be important because conditions such as type 2 diabetes are associated with increased dementia risk. Including legumes regularly can support both heart and brain health.
Why Overall Eating Patterns Matter More Than Individual Foods
When it comes to dementia prevention, the overall dietary pattern appears to matter more than any single “superfood.”
Just like healthy eating, exercise works best when it’s performed consistently over time. If you’re unsure how much exercise is enough, our guide on how often you should train to see results can help you find the right balance.
The strongest evidence supports eating patterns that include:
- Plenty of vegetables
- Fruit, especially berries
- Wholegrains
- Legumes
- Nuts and seeds
- Fish
- Olive oil
- Minimal ultra-processed foods
- Limited intake of excessive added sugars
Researchers also believe reducing chronic inflammation and supporting cardiovascular health may be key mechanisms linking diet and brain health. What’s good for the heart is often good for the brain too.
Other Ways To Help Reduce Dementia Risk
Food is only one piece of the puzzle. Research suggests brain health is also supported by:
- Regular physical activity
- Maintaining healthy blood pressure
- Managing cholesterol levels
- Prioritising sleep
- Staying socially connected
- Continuing to learn new skills
- Managing diabetes
- Avoiding smoking
- Looking after hearing health
In fact, experts believe addressing modifiable lifestyle risk factors could help reduce a significant proportion of future dementia cases.
Regular physical activity is one of the most effective lifestyle habits for supporting long-term brain health. If you’re finding it difficult to stay active consistently, our article on why exercise consistency can be so difficult to maintain explores some practical ways to overcome it.
The Bottom Line
While no single food can prevent dementia, a healthy diet rich in whole, minimally processed foods may help reduce dementia risk and support long-term brain health. There is still much we don’t know about dementia, but one thing is becoming increasingly clear: the choices we make throughout life may influence how our brains age.
While there is no single food that can prevent dementia, a diet rich in vegetables, berries, fish, olive oil, legumes and nuts appears to offer some of the strongest evidence for supporting long-term brain health.
For many of us, including myself, dementia isn’t just a statistic – it’s personal. Seeing loved ones affected reminds us why looking after our health today matters for our future. Small habits repeated consistently over time may help give our brains the best chance of staying healthy for years to come.
Improving your health is rarely about finding one perfect food or habit. Our article on how long it takes to see progress explains why small actions performed consistently often lead to the biggest long-term changes.
Frequently Asked Questions About Reducing Dementia Risk
Can certain foods prevent dementia?
No single food can prevent dementia. However, research suggests that following a healthy dietary pattern rich in vegetables, fruit, fish, olive oil, legumes, nuts and wholegrains may help reduce dementia risk and support long-term brain health.
What is the best diet to reduce dementia risk?
The Mediterranean diet and the MIND diet currently have some of the strongest evidence for supporting brain health. These eating patterns emphasise whole, minimally processed foods and have been associated with a lower risk of cognitive decline and dementia.
What other lifestyle habits help reduce dementia risk?
In addition to a healthy diet, regular exercise, quality sleep, managing blood pressure, staying socially connected, avoiding smoking and continuing to learn new skills may all help reduce dementia risk as we age.
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