:max_bytes(150000):strip_icc():format(jpeg)/GettyImages-1491338139-6e910320b5f445afb9d0f3b14818c89d.jpg)
What’s the secret to a sharp mind and long life? We may not have all the answers to this question, but we do have some pretty good clues. And one of them may be the Mediterranean diet.
“The Mediterranean diet is inspired by the countries bordering the Mediterranean Sea including Greece, Italy, and Spain,” explains Rachel Berman, RD, author of “Mediterranean Diet for Dummies.” “It focuses on local, plant-based foods like fruits, vegetables, nuts, seeds, legumes, olive oil, plus fish while putting limits on meat, dairy, and sweets.”
It’s like a superpowered eating plan filled with vibrant colors, bold flavors, and foods that do good for our body and mind.
Olive oil is a key ingredient of the Mediterranean diet, packed with antioxidants that protect our brain cells. Some studies even suggest that a little olive oil each day can lower your risk of dementia without following the whole Mediterranean diet.
Can we just add olive oil to decrease the risk of dementia or do we need to eat like a Mediterranean? Let’s take a look at what the research says.
Research Findings on the Mediterranean Diet and Dementia Risk
Research shows a strong link between the Mediterranean diet, better brain function, and lower risk of dementia. A 2015 study in JAMA found that a Mediterranean diet with added olive oil or nuts may counteract age-related declines in thinking and memory, providing some clues that healthy fats may play some preventive kind of role in dementia.
With a menu that emphasizes plant foods, the Mediterranean diet as a whole is a good eating style for better health, but we may not need to change our entire way of eating for brain health. New evidence suggests that olive oil alone may protect against dementia, even if we don’t follow the perfect diet or have the right genes.
A 2024 cohort study published in JAMA looked at the association between olive oil intake and dementia-related death, using the Nurses’ Health Study (NHS) and Health Professionals Follow-Up Study (HPFS) that included health data from more than 92,000 people.
During the 28-year study period, the researchers identified a little more than 4,500 people who died from dementia. The data also showed that people with a genetic risk factor for dementia — those with the apolipoprotein ε4 (APOE ε4) allele — were five to nine times more likely to die from dementia.
However, the research showed that people who consumed just 1.5 teaspoons of olive oil a day were 28% less likely to die from dementia. The protective benefits of olive oil even extended to those at greatest risk of dementia. By that we mean those with dementia genes and poor eating habits.
The brain-protective effect outside of diet and genetics “is suggestive of olive oil’s unique benefits among dietary fats,” says board-certified neurologist and neuroscientist Shaheen Lakhan, MD, PhD, FAAN.
How the Mediterranean Diet May Protect Against Dementia
Dementia is a decline in thinking, memory, and reasoning. Though common in older people, dementia isn’t a normal part of the aging process and occurs from changes in the structure or function of the brain.
So, how does diet affect the brain? “The Mediterranean diet appears to protect against dementia through its anti-inflammatory and antioxidant properties,” says Dr. Lakhan.
Berman points out that no single food, nutrient, or ingredient has been shown to improve brain health or prevent dementia, but there’s a correlation between the foods that make up the Mediterranean diet and “improved cognitive health.”
Anti-Inflammatory Properties
Your body’s immune system is like a firefighter, putting out little fires—acute inflammation―here and there to heal cuts and recover from illness. But when those fires keep burning, the inflammation is chronic. So, instead of healing, the immune system damages the body, leading to health problems like cardiovascular disease, obesity, and dementia.
The Mediterranean diet is packed with nutrients that calm the fire by helping your body recycle cells, balance immune cells, and quiet down inflammation.
Role of Antioxidants
The nutrient-packed diet also supplies a boatload of antioxidants—lycopene, tocopherols, and polyphenols—that protect cells from damage thought to contribute to changes in the brain that lead to dementia.
The disease-fighting nutrients in olive oil may play an even bigger role in protecting against dementia. “Studies suggest the antioxidant oleocanthal in olive oil may help reduce cognitive decline by removing beta-amyloid plaques, a risk factor for Alzheimer’s disease.” Berman shares. (12)
Impact on Gut Bacteria
Your gut is sometimes called your second brain and may also affect brain health now and later. The gut is home to trillions of microorganisms. Maintaining a healthy balance of microorganisms is good for digestion and health and protects against disease.
Though we still have a lot to learn about how gut bacteria affects health, researchers theorize that when we have more bad bugs than good, we’re at greater risk of health problems. Because of the gut-brain connection, the potential health problems include conditions like dementia.
The Mediterranean diet is high in fiber, plant foods, and healthy fats that keep gut bacteria balanced. Also, the bacteria in the gut ferment the fiber and produce substances that lower inflammation, dampening the flame.
Additionally, some evidence shows that following a Mediterranean diet increases a family of microorganisms that benefits brain function. (15)
Omega-3 Fatty Acid Benefits
Tuna, salmon, and sardines are important proteins in the Mediterranean diet and excellent sources of omega-3 fatty acids, essential fats with both anti-inflammatory and brain-protective properties.
Studies show that people with higher blood levels of omega-3 fatty acids are less likely to develop Alzheimer’s disease or experience memory and thinking problems as they get older.
Practical Guidelines for Adopting the Mediterranean Diet
“There are no strict limits on calories and portion sizes and there is an emphasis on being mindful of what you eat and drink,” says Berman about the Mediterranean diet. It’s also different from other plant-based diets in that it stresses the importance of staying active and enjoying meals with friends and family.
The diet is shaped like a pyramid. The base is made up of exercise and eating with friends. The next level is plant foods: fruits, vegetables, whole grains, olive oil, nuts, seeds, beans, seeds, herbs, and spices. Most meals should include these foods—like a big plate of roasted veggies with chickpeas, pinenuts, and olive oil served with a slice of crusty whole-wheat bread.
Fish and seafood are the stars of the Mediterranean diet. Aim for at least two servings a week. Other proteins like chicken, eggs, cheese, and yogurt are okay too, but keep portions small, like a spoon of feta with your crusty whole-wheat bread.
Meat and sweets make up the top of the pyramid and are saved for special occasions. Mediterranean people also like their wine, but they drink it in moderation.
We know how hard it is to completely change how you eat in one fell swoop, setting us up to fail. But it doesn’t have to be all or nothing. Instead, make small tweaks to what you already eat, says Berman. “Choose fish a couple of times per week for heart and brain healthy omega-3 fatty acids. Switch from butter to olive oil in food preparation whenever possible.”
Berman also suggests making half your plate fruits and vegetables, one-quarter whole grains, and the other quarter protein, choosing more plant proteins like beans, nuts, and seeds. “Last but not least, sit down and savor your meals with loved ones!”
The Mediterranean diet isn’t for weight loss. While it’s healthy, you might gain weight if you go too heavy on the olive oil, nuts, and seeds. To avoid this, make vegetables the star of your meals. Eating mindfully is also part of the diet, says Berman. So, pay attention when eating and tune in to your appetite, so you don’t overeat.
Though part of the traditional diet plan, wine isn’t for everybody and isn’t a necessity to gain the brain benefits. (18)
Berman mentions that stores may not have the exact foods that make up the traditional Mediterranean diet. “However, you don’t need to eat artichokes and pomegranates to get the heart-healthy antioxidants that can also be found in more ubiquitous foods like bananas or frozen berries.”
Broader Lifestyle Considerations for Dementia Prevention
Dr. Lakhan encourages more than diet changes to prevent dementia, suggesting a comprehensive approach that includes activities that work your body (exercise, gardening) and mind (sudoku, jigsaw puzzles), being more social, and taking care of the heart.
“Exercise improves brain blood flow and supports brain plasticity, while social engagement maintains cognitive function through active brain stimulation,” explains Dr. Lakhan.
Expert Opinions and Future Research Directions
The health benefits of the Mediterranean diet and olive oil for decreasing the risk of dementia is strong, but many questions remain unanswered.
“Do different olive oils, with varying polyphenol contents, affect dementia risk differently? Could other monounsaturated fat sources offer similar protection?,” asks Dr. Lakhan.
“Looking ahead, digital medicine may offer promising opportunities for dementia prevention,” says Dr. Lakhan. ”These interventions can simultaneously monitor and address multiple modifiable risk factors identified by the Lancet Commission—including hypertension, social isolation, and depression—while providing personalized therapies for cognitive training, guided exercise, and cholesterol management. The potential to reduce nearly half of all cases of dementia is right in our fingertips,” Dr. Lakhan remarks.
Research makes it hard to deny the health benefits of the Mediterranean diet. Making small changes to how you eat, like swapping out your butter for olive oil, helps your overall health now and as you get older. It may even lower your risk of dementia.
