A long-term Harvard University study has identified the DASH diet as the top performer for protecting brain health, outpacing more popular plans like the Mediterranean diet.
Researchers tracked 159,347 participants over 30 years, assessing their adherence to six dietary patterns. The DASH diet, originally designed to lower blood pressure, was consistently linked to the best cognitive outcomes.
Participants who most closely followed the DASH diet had a 41 percent lower risk of subjective cognitive decline compared to those who followed it least. This benefit was nearly twice as large as that seen with the second-place diet.
Top DASH adherents also scored 0.76 years younger on objective cognitive tests and 1.37 years younger on working memory assessments.
The DASH diet emphasizes fruits, vegetables, nuts, berries, and low-fat dairy while limiting salt, added sugars, red meat, and alcohol.
The findings suggest a strong, long-term association between diet and brain aging, particularly when healthy eating begins in mid-adulthood. The study's authors note that any diet rich in vegetables, fish, and whole grains, and low in processed meats, may confer benefits.