Does the DASH diet help lower Alzheimer’s risk?

Alzheimer’s disease is a major health problem around the world. It is the most common form of dementia, affecting memory and thinking, and scientists predict that more than 100 million people could have Alzheimer’s by 2050. That’s a massive number, and it can be scary to think about. But what if something as simple as the food we eat could help lower that risk?

A recent study from Iran is shining new light on this question. Researchers wanted to know if the DASH diet—a way of eating designed to lower high blood pressure—could also help protect people from Alzheimer’s disease. Their findings, published in Scientific Reports, suggest that sticking closely to the DASH diet may indeed lower your risk of developing Alzheimer’s.

What is the DASH diet?

The DASH diet stands for Dietary Approaches to Stop Hypertension. Doctors first recommended it for people with high blood pressure, but it turns out this diet may have other benefits too. The DASH diet is full of fruits, vegetables, whole grains, and lean proteins like chicken and fish. It asks people to limit salt, red meat, and sweets. In simple terms, it’s about eating more plant foods and less junk food.

If you want to learn more about how diets like DASH can help protect your brain, check out this easy-to-read summary: can the DASH diet lower Alzheimer’s risk?.

The study: How was it done?

Researchers in Tehran recruited 212 adults—half had been diagnosed with early Alzheimer’s in the past six months, and half were healthy people of similar age and sex. They asked everyone or their caregivers detailed questions about what foods they ate, using a list of 168 items common in the Middle East. The idea was to see how closely each person followed the DASH diet using four different scoring systems.

People with Alzheimer’s and their healthy matches were compared on how well they stuck to the DASH diet. The scientists then looked for patterns in the data.

What did they find?

After crunching the numbers, the research team found that people who closely followed three of the four DASH diet scoring systems had a much lower risk of Alzheimer’s. For example, using one of the scoring systems, people in the top group had an amazing 78% lower chance of having Alzheimer’s compared to those in the bottom group.

These results stayed strong even when the researchers took into account things like age, weight, sleep, family history, and other health habits. This means that the DASH diet itself, not just other healthy habits, was linked to the lower risk.

Why might the DASH diet help the brain?

The DASH diet is packed with anti-inflammatory and antioxidant foods. That means it can help calm down inflammation and reduce damage inside our bodies—and especially in our brains. Scientists believe that inflammation and stress in the brain can make Alzheimer’s worse.

Fruits, vegetables, whole grains, and nuts contain vitamins and nutrients that support healthy brain cells. Some of these nutrients, like B vitamins, even help the brain send signals better. At the same time, avoiding too much red meat, salt, and sugary foods may protect the brain from harmful changes, like the buildup of sticky plaques linked to Alzheimer’s. For more details on how diet influences inflammation and memory, you can read this overview: diet and inflammation in cognitive aging.

Why are these findings important?

This study is special because it’s the first to look at this question in a Middle Eastern country. Eating habits and food choices vary around the world, so it’s important to know if findings from one place apply elsewhere. The researchers used four different ways to score the DASH diet, making their results stronger.

However, the study also had some limitations. People had to remember what they or their loved ones ate in the past, which isn’t always easy. The group was not huge, so more research is needed to confirm these results in other places and with more people.

How can you use this information?

If you want to help protect your brain as you get older, trying the DASH diet might be a smart step. Even small changes—like eating more fruits and vegetables or cutting back on salty snacks—could make a difference. And if you’re interested in how health AI and privacy come together in the world of modern medicine, check out this helpful guide: how to keep your health data private with AI.

Remember, while no diet can guarantee perfect health, paying attention to what you eat is one powerful tool in your toolbox. Platforms like SlothMD are making it easier for everyone to learn about science-backed health choices and use health AI tools safely. Eating smart today might just help your brain stay sharp tomorrow!