A Mediterranean-style diet has long been linked to a reduced risk of heart disease, cancer, and other chronic diseases. But recent research also suggests that this eating pattern may benefit brain health, particularly in older adults.

What is a Mediterranean-style diet?

The Mediterranean diet is inspired by the traditional cuisine of countries bordering the Mediterranean Sea, such as Greece, Italy, Spain, and Morocco. This eating pattern emphasizes:.

Plant-based foods like fruits, vegetables, whole grains, nuts, and legumes
Healthy fats like olive oil, nuts, and fatty fish
Lean protein sources like chicken, fish, and beans
Herbs and spices instead of salt to flavor foods
Occasional consumption of red meat and sweets

The Mediterranean diet also encourages moderate consumption of red wine with meals, although this is optional.

How does a Mediterranean-style diet affect cognition?

Several studies have suggested that a Mediterranean-style diet may help protect cognitive function, particularly in older adults. For example:.

A 2013 study in Neurology followed over 17,000 people ages 45 and up for an average of four years. The researchers found that those who followed a Mediterranean-style diet had slower cognitive decline than those who didn’t.
A 2014 study in the Journal of Neurology, Neurosurgery, and Psychiatry followed over 500 older adults for six years. The researchers found that those who ate more fruits and vegetables had a lower risk of cognitive decline.
A 2015 study in the Journal of Alzheimer’s Disease followed over 1,300 older adults for more than four years. The researchers found that those who followed a Mediterranean-style diet had a lower risk of cognitive impairment and a lower risk of developing Alzheimer’s disease.

There are several reasons why a Mediterranean-style diet may be beneficial for brain health. For example:.

Healthy fats like olive oil are rich in compounds that have anti-inflammatory and antioxidant effects, which may help protect brain cells from damage.
Plant-based foods like fruits and vegetables contain nutrients like vitamins, minerals, and antioxidants that are important for brain health.
The Mediterranean-style diet emphasizes healthy proteins like fish, which is rich in omega-3 fatty acids that have been shown to benefit brain health.
The diet is low in processed foods and added sugars, which have been linked to inflammation and cognitive decline.

How can I adopt a Mediterranean-style diet?

If you’re interested in trying a Mediterranean-style diet, here are some tips:.

Base your meals around plant-based foods like fruits, vegetables, whole grains, and legumes.
Choose healthy fats like olive oil, nuts, and fatty fish instead of butter and margarine.
Opt for lean protein sources like chicken, fish, and beans instead of red meat.
Use herbs and spices to flavor your food instead of salt.
Enjoy red wine in moderation (if it’s appropriate for you).
Avoid processed foods and added sugars as much as possible.
Make meals at home to have more control over the ingredients and how they are prepared.

Remember that adopting a new eating pattern takes time and effort. Start by making small changes to your diet, and gradually build up to a more Mediterranean-style pattern of eating.

Conclusion

Eating a Mediterranean-style diet may offer a variety of health benefits, including improved cognitive function in older adults.

This eating pattern emphasizes whole, plant-based foods, healthy fats, and lean proteins, while limiting processed foods and added sugars. If you’re interested in trying a Mediterranean-style diet, start by making small changes to your diet and gradually building up to a more Mediterranean-style pattern of eating.