Researchers conducted a large analysis and identified foods that may support your cognitive health as you age.

A large 2026 study published in JAMA Neurology looked at whether healthier eating patterns are linked to better cognitive health later in life. Researchers followed 159,347 U.S. adults from three long-running health studies.

Cognitive health means how well the brain supports everyday thinking. This means remembering appointments, following a conversation, finding the right word, paying bills, or keeping track of several tasks at once.

The DASH diet had the strongest association with supporting cognitive health. DASH stands for Dietary Approaches to Stop Hypertension. People with higher DASH scores had a lower risk of subjective cognitive decline and slightly better results on objective cognitive tests.

To follow the DASH diet, add more:

• Vegetables and fruits.

• Fish.

• Whole grains.

• Low-fat dairy.

• Nuts.

• Legumes.

Limit:

• Sodium

• Sweets and sugary drinks

• Red and processed meat. 

Here are suggested daily servings from the Cleveland Clinic: 

Do you struggle with how to change your diet and what meals to cook? Check out this three-day menu from the Mayo Clinic: Link.

With care,

🔬 Scientific Sources:

• Dietary Patterns and Indicators of Cognitive Function

• DASH diet: Sample menus

• DASH Diet: What It Is, Meal Plans and Recipes
  

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