15-Year Study Finds Anti-Inflammatory Diet Best Protects Brain Against Dementia

A 15-year study conducted by researchers from Bar-Ilan University and the Swedish National Study on Aging and Care tracked nearly 2,000 adults over 60 without dementia at the start to examine how different diets affect Alzheimer’s risk. Published in Alzheimer's & Dementia, the research compared three dietary patterns: a Mediterranean-style diet, an alternative healthy eating index, and a diet focused on reducing inflammation. The findings revealed that only the anti-inflammatory diet significantly lowered the risk of developing Alzheimer’s among participants with higher genetic or other risk factors.

Chronic inflammation is increasingly recognized as a key contributor to neurodegenerative diseases like Alzheimer’s, as it damages nerve cells and increases oxidative stress, accelerating aging processes. Clinical dietitian Emily Case from Northwell Health, who was not involved in the study, emphasized that while Mediterranean and DASH diets have brain benefits, this new research highlights the critical role of targeting inflammation through food choices. She likened inflammation to a fire that can be fueled or extinguished by daily dietary decisions.

Recommended foods to reduce inflammation include antioxidant-rich berries and dark leafy greens such as spinach and kale, omega-3 sources like salmon, sardines, walnuts, and flaxseeds, as well as high-fiber whole grains, legumes, fruits, nuts, and seeds. Healthy fats from olive oil, avocado, and nuts are also advised, while red meat, processed foods, and saturated fats should be limited due to their pro-inflammatory effects.

Case stressed the importance of these dietary changes especially for individuals with a family history of Alzheimer’s, noting that while a healthy diet cannot cure existing dementia or reverse brain damage, it can slow decline and improve quality of life. She also recommended adequate sleep, regular exercise, maintaining a healthy weight, and managing cardiovascular risk factors, given the strong link between heart and brain health.

With one in ten Americans over 65 currently living with dementia and new cases expected to nearly double by 2060, the study’s message is clear: consistent anti-inflammatory eating habits may be among the most effective tools to protect brain health and delay dementia onset, particularly for those at elevated risk.