Health
Mediterranean Diet May Lower Alzheimer’s Risk
Health Points
- Following a Mediterranean diet can reduce Alzheimer’s risk, even for those with high genetic risk.
- Dietary habits influenced key blood markers linked to dementia in a long-term study.
- Experts say lifestyle changes like nutrition offer hope for anyone concerned about brain health.
Emerging research shows that adopting a Mediterranean diet may protect those genetically predisposed to Alzheimer’s disease.
A study tracking more than 5,700 adults found that a diet rich in fruits, vegetables, fish, whole grains, and olive oil significantly lowered dementia risk in people with the APOE4 gene.
“Our study shows that genetics are not destiny, and lifestyle choices like following a Mediterranean diet can still make a big difference,” says Yuxi Liu, PhD, lead author from Brigham and Women’s Hospital.
The data highlighted that participants with two copies of the APOE4 gene reduced dementia risk by 35% through consistent adherence to a Mediterranean diet.
For those with one copy of APOE4, Alzheimer’s risk dropped by 4% with this way of eating.
Blood testing revealed beneficial natural compounds from Mediterranean foods—especially carotenoids—may support brain health over time.
“This finding suggests that diet-derived metabolites could be part of the biological pathway linking nutrition to long-term brain health,” Liu explains.
Richard Isaacson, MD, an Alzheimer’s prevention expert, calls these findings a “breakthrough for people worried about their genetics.”
Dr. Isaacson praised the research, noting, “There were actually biological markers in blood samples that could confirm whether the nutrients were having a positive effect or not.”
While APOE4 testing isn’t routinely recommended, experts say everyone—especially those at higher genetic risk—can benefit from healthy eating habits.
Liu advises choosing plenty of vegetables, fruits, legumes, nuts, and whole grains, incorporating fish and olive oil, while minimizing red and processed meats and limiting alcohol.
Ready to nourish your brain? Explore simple Mediterranean swaps like trading butter for olive oil, and adding more leafy greens to your next meal.
