New research suggests the Dietary Approaches to Stop Hypertension — commonly referred to as the DASH diet — may also help keep dementia at bay. So far, it’s been best known for lowering blood pressure.
The findings are from a large prospective study published in the Journal of the American Medical Association that followed more than 159,000 adults over nearly two decades.
“It said that the DASH diet is the front runner in protecting our brain and reducing the risk of cognitive decline,” ABC News medical correspondent Dr. Darien Sutton said. “When you look at the components of this diet, it’s things that you’d expect — whole grains, beans, fish — but it really focuses on limiting sodium.”
Sutton added that sodium is “a driving force in high blood pressure and vascular disease,” making options like the DASH diet “important for brain health.”
Researchers found that those who most closely adhered to the DASH diet had a 40% lower risk of reporting memory problems and cognitive decline, achieving working‑memory scores more than a year younger than those who followed the diet less closely.
The DASH diet was created to treat hypertension and emphasizes vegetables, fruits, whole grains, beans, nuts and fish, while limiting sodium, red and processed meats, and added sugars. It has long been linked to reduced risks of cardiovascular disease, stroke, diabetes and overall mortality.
This new study suggests potential brain benefits with higher intake of fish, vegetables and even tea associated with better cognitive function, while processed meats and sugary foods were linked to worse outcomes.
The benefits were most pronounced in adults 45–54, suggesting midlife may be a key window for adopting long‑term dietary habits that protect cognition later on.