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Caring for your brain involves more than just completing the daily crossword or getting out for regular walks. In fact, what you eat (or don’t eat) is one of the most important things you can do for your brain.
Nutrition plays a critical role in cognitive health, particularly as we age, because certain foods and ingredients may increase the risk of dementia and other neurodegenerative conditions. Some patients with Alzheimer’s or other conditions marked by memory loss or cognitive decline require treatment with prescription drugs like Aricept or Exelon.
Understanding which foods to avoid, limit, or incorporate can help maintain cognitive clarity and potentially reduce the risk of Alzheimer’s disease and related conditions.
If you’re wondering what foods fuel dementia and what foods to eat for brain health (or avoid to prevent brain harm), read on to learn about the dirty dozen and some good brain diets and lifestyles.
1. Processed Foods
Processed foods, including snacks, frozen meals, and packaged goods, often contain high levels of preservatives, unhealthy fats, and refined sugars.
According to The New York Times, “People who regularly eat processed red meat, like hot dogs, bacon, sausage, salami and bologna, have a greater risk of developing dementia later in life.”
The Fisher Center for Alzheimer’s Research Foundation further reports: “People who regularly eat a lot of highly processed foods and drinks like cheeseburgers, chips, fried chicken, sausage, pizza, biscuits and sugary sodas are at increased risk of developing dementia, according to a new report. The study found that for every 10 percent increase in daily intake of highly processed foods, the risk of dementia increased by 25 percent. Substituting whole or minimally processed foods for highly processed foods … led to a lower dementia risk.”
Consuming high levels of processed foods increases inflammation and oxidative stress in the brain, leading to cognitive decline and worse. Opting instead for whole foods—like fresh fruits, vegetables, and lean proteins like shrimp—can help support brain health over the long term.
2. Alcohol
Moderate alcohol consumption may be part of a balanced lifestyle, but excessive drinking poses risks to brain health. There’s a strong connection between high alcohol intake and dementia due to alcohol’s neurotoxic effects.
An article published in JAMA states, “sustained heavy drinkers had an 8% increased risk [of all-cause dementia]. Compared with those who sustained the same level of drinking, heavy drinkers who reduced intake to a moderate level and nondrinkers who initiated drinking to a mild level exhibited a decreased risk of all-cause dementia and AD, whereas those who increased alcohol consumption from a mild or a moderate level to a heavy level exhibited an increased risk of all-cause dementia and AD.”
Drinking heavily can damage brain cells, shrink brain volume, and disrupt neural pathways. If you choose to drink, keeping it moderate (up to one drink per day for women and two for men) can help minimize the risks.
3. Unhealthy Fats (Saturated and Trans Fats)
Saturated and trans fats, often found in fast food, pastries, and margarine, have been shown to increase LDL (bad) cholesterol levels, which can clog blood vessels, impair blood flow, and lead to stroke and memory issues. None of that bodes well for brain health!
A Mayo Clinic report states, “Limited evidence suggest that saturated fats and high cholesterol levels may be linked to an increased risk of Alzheimer’s disease or other diseases that cause dementia.” High levels of saturated fats seem to be linked to increased cognitive decline.
For healthier alternatives, try swapping unhealthy fats with sources of omega-3 fatty acids found in fish, walnuts, and flaxseed, which have been shown to support brain function.
4. Added Salt and Sugars
Excessive salt intake can increase blood pressure, which in turn may reduce blood flow to the brain, increasing the risk of cognitive decline. High-sugar diets, particularly those with added sugars in sweets and sugary beverages, have also been associated with poorer memory and higher levels of beta-amyloid, a brain protein linked to Alzheimer’s disease.
A report in Harvard Health drives the point home: “Unfortunately, just like an expensive car, your brain can be damaged if you ingest anything other than premium fuel. If substances from ‘low-premium’ fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them. Diets high in refined sugars, for example, are harmful to the brain. In addition to worsening your body's regulation of insulin, they also promote inflammation and oxidative stress. Multiple studies have found a correlation between a diet high in refined sugars and impaired brain function — and even a worsening of symptoms of mood disorders, such as depression.”
Yes, food can affect your mood! Aiming for natural sweeteners like honey or fruit and opting for low-sodium alternatives can help keep your brain sharp. Cut out the overuse of salt and sugar for a lighter, leaner diet and better brain health.
5. Artificial Sweeteners and High-Sugar Foods
So you’re trying to cut out excess sugar and you decide to opt for artificial sweeteners instead? Not a great idea. Foods with artificial sweeteners or high sugar content may seem like a healthier option, but the science indicates otherwise.
According to research from the National Institutes of Health, “A higher intake of total sugar or total calories from sugar is associated with increased dementia risk in older adults. Among simple sugars, fructose (e.g., sweetened beverages, snacks, packaged desserts) and sucrose (table sugar in juices, desserts, candies, and commercial cereals) are associated with higher dementia risk.”
High-sugar diets also increase insulin resistance and inflammation, both of which are linked to a higher risk of dementia. In addition, aspartame and other sweeteners can interfere with neurotransmitter regulation, which could impair learning and memory.
6. Refined Carbohydrates
Refined carbs, including white bread, pasta, and baked goods, have a high glycemic index that can cause blood sugar spikes, promoting inflammation and oxidative stress in the brain. This has been linked to poorer memory and higher dementia risk.
As Senior Stride puts it, “A diet rich in starch and sugar also puts older adults at risk. Seniors who enjoy regularly eating refined carbohydrate-rich foods are four times more likely to develop Alzheimer’s. Bread, pasta, and baked goods cause a substantial rise in glucose and insulin. The sharp and rapid rise in blood sugar causes the pancreas to release more insulin, which researchers theorize damages the fragile blood vessels in the brain.”
Consider whole-grain options like brown rice, quinoa, and oats, which provide sustained energy without the harmful effects of refined carbs.
7. Fish High in Mercury
While fish is a fantastic source of brain-healthy omega-3 fatty acids, certain types of fish (like shark, swordfish, and king mackerel) tend to have high levels of mercury, a neurotoxin that can harm cognitive function.
Consuming fish like salmon, trout, or sardines—known for their low mercury content and high omega-3 levels—is a safer choice.
8. Fried Foods
Fried foods are usually prepared with unhealthy oils that contain trans fats, which can lead to increased inflammation and oxidative stress. Both factors are associated with impaired memory and slower cognitive processing.
A WebMD article states, “People who eat a lot of fried, processed foods tend to fare worse on tests that measure their thinking skills. The likely reason: fried and fatty foods. These guilty pleasures cause inflammation, which can damage the blood vessels that supply the brain with blood and hurt the brain itself.”
A Home Care Assistance article adds, “Advanced glycation end products (AGEs) are chemicals released in fried foods that tend to make cells age faster, including ones in the brain. If your loved one already has dementia, a steady diet of fried foods may speed up brain cell damage.”
People who eat more fried foods may be putting themselves at a higher risk of developing dementia compared to those who limit their intake. When you have the choice, opt instead for baking, grilling, or steaming your food to maintain the flavor without the added risks.
9. Soda and Sugary Beverages
Sugary drinks, including sodas and sweetened teas, are high in added sugars and contribute significantly to obesity, diabetes, and cognitive decline. It’s actually alarming how bad sodas and diet sodas seem to be for your health.
Research from the Boston University School of Medicine states, “people who more frequently consume sugary beverages such as sodas and fruit juices are more likely to have poorer memory, smaller overall brain volumes and smaller hippocampal volumes–an area of the brain important for memory. Researchers also found that people who drank diet soda daily were almost three times as likely to develop stroke and dementia when compared to those who did not consume diet soda.”
Is your daily soda habit really worth the higher risk of developing Alzheimer’s and dementia? Remember that the health, diet, and lifestyle choices you make now are teeing you up for diseases (or lack thereof) later in life.
Replacing sodas with water, herbal teas, or fruit-infused water can provide a refreshing boost and ample hydration without the brain fog.
10. Margarine and Food Additives
Margarine and processed foods often contain artificial ingredients and additives like preservatives and artificial colors that can lead to inflammation and have potential neurotoxic effects. Food additives are known for affecting brain health, including conditions like ADHD! Opting for healthier fats like olive oil and avoiding processed foods with long ingredient lists can help protect cognitive function.
11. Dressings, Marinades, and Syrups
Many store-bought dressings, marinades, and syrups are loaded with added sugars, unhealthy fats, and preservatives, all of which can harm brain health. Even small amounts of these additives over time can contribute to cognitive decline.
Choosing homemade versions with natural ingredients like olive oil, lemon juice, and herbs can make meals healthier without sacrificing flavor. Nothing beats a fresh green salad with just a simple dressing of olive oil and balsamic vinegar, which provides a tasty zing and good-for-you healthy fats.
12. Dirty Fruits and Vegetables
Fruits and vegetables exposed to high levels of pesticides, often termed the “dirty dozen,” may pose a risk to brain health. Pesticide residues can have neurotoxic effects, especially when consumed in high amounts. You may think you’re eating healthy with these fresh fruits and vegetables, but don’t forget how important it is to buy organic or wash your produce before consuming!
EWG’s 2024 Shopper’s Guide to Pesticides in Produce finds, “Non-organic produce is loaded with fungicides that may harm human hormone systems … Across fruits and vegetables from EWG’s Dirty Dozen – the component of the Shopper’s Guide that identifies the 12 non-organic, or conventional, fresh produce with the most pesticides – four of the five most frequently detected chemicals the fungicides fludioxonil, pyraclostrobin, boscalid and pyrimethanil.”
The EWG’s 2024 Dirty Dozen includes strawberries, spinach, kale, grapes, peaches, pears, nectarines, apples, bell and hot peppers, cherries, and green beans.
Opting for organic produce (especially when it comes to these items), when possible, can reduce pesticide exposure and may be safer for long-term brain health.
Diets and lifestyles to prioritize for brain health
The Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets are both praised for supporting cognitive health. These diets focus on whole grains, lean proteins, healthy fats, and plenty of fruits and vegetables while limiting red meat, refined sugars, and processed foods.
The National Institute on Aging also praises the MIND diet, which is a hybrid of the two: “The MIND (Mediterranean–DASH Intervention for Neurodegenerative Delay) diet is a hybrid of the Mediterranean and the DASH diet. … Similar to the Mediterranean diet, the MIND diet features vegetables, especially green leafy vegetables; berries over other fruit; whole grains; beans; nuts; one or more weekly servings of fish; and olive oil. It also limits servings of red meat, sweets, cheese, butter/margarine, and fast/fried food.”
This works because treating and reducing high blood pressure may help reduce the risk of dementia.
Lifestyle choices like regular exercise, staying mentally active, and getting enough sleep are equally important in supporting long-term cognitive health.
Avoiding or limiting “dirty dozen” foods can support not only brain health but overall wellness. Moreover, embracing a diet rich in whole foods and low in processed ingredients is a simple, natural approach to maintaining mental clarity and reducing the risk of neurodegenerative conditions.
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