People who followed the MIND or Mediterranean Diets had fewer amyloid plaques and tau tangles – hallmarks of Alzheimer’s disease – in their brains than those who didn’t, according to a new study. They were also 40 percent less likely to develop Alzheimer’s disease.

The study involved nearly 600 adults who agreed to postmortem examination of their brains. Researchers scored the participants' adherence to the two dietary patterns over a period of approximately seven years and analyzed the effects of specific dietary components on brain health.

They found that the brains of people who closely adhered to either of the two diets had fewer signs of Alzheimer’s disease – specifically, amyloid-beta load, phosphorylated tau tangles, and global Alzheimer’s disease pathology – than those who didn’t, even after considering the participants' physical activity levels, smoking status, and vascular disease burden. Those who closely followed the diets were also 40 percent less likely to develop the disease over a period of, on average, about seven years. Green leafy vegetables stood out as having the greatest beneficial influence on brain health and Alzheimer’s disease pathology.

The Mediterranean Diet emphasizes the consumption of vegetables, fruits, legumes, healthy fats, and at least three servings of fish weekly. The MIND diet, which is short for Mediterranean-DASH Intervention for Neurodegenerative Delay, recapitulates aspects of the Mediterranean Diet and the DASH diet, with an emphasis on the consumption of green leafy vegetables, berries, and at least one serving of fish weekly. Both the MIND and Mediterranean diets permit small amounts of wine daily.

These findings suggest that the MIND and Mediterranean Diets confer protection against Alzheimer’s disease. Learn about other strategies to prevent Alzheimer’s disease in this episode featuring Dr. Dale Bredesen.

• Read study abstract.