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Dementia and Alzheimer’s disease can be among the most devastating diagnoses for you and your loved ones. And while these things can’t be completely reversed, there are plenty of ways to slow them down, including how much movement you get, how much you drink and smoke, and your daily diet.

“Anti-inflammatory eating styles have shown the most promise for fighting dementia,” says Morgyn Clair, MS, RDN, author to healthy mom. The most commonly studied diets for this purpose are the Mediterranean, MIND and DASH diets. »

While anti-inflammatory diets are known to help fight dementia and other cognitive declines, there are many inflammatory foods and ways to eat that can cause lasting damage.

Keep reading to learn more about foods to avoid for dementia, and for more healthy eating tips, check out The 5 Best Breakfast Habits for Dementia.


One of the best things you can do to protect your brain health is to limit the amount of saturated and trans fats you eat daily.

“Fried foods, pastries, and baked goods are often full of saturated and trans fats, and research suggests that consistent consumption of these types of foods may contribute to an increased risk of disease, including the risk of Alzheimer’s disease,” says Amy Goodson, MS, RD, CSSD, LDauthor of The Sports Nutrition Handbook and a member of our expert medical board.

unhealthy foods

Goodson also mentions that a helpful dietary guideline to follow is to make sure your diet is full of “colorful foods.”

“Colorful foods like fruits and vegetables are also high in vitamins, minerals and antioxidants! These foods help boost the immune system,” Goodson says. “In fact, the MIND (Mediterranean-DASH Intervention for Neurodegenerative Delay) diet says to fill your diet with all vegetables, especially green leafy vegetables and berries to help prevent dementia and loss of brain function with ‘age.”

unhealthy foods

Speaking of the MIND diet, one of the pillars of this way of eating is to limit your consumption of excess and added sugars.

“It’s a relatively flexible diet, stating that certain foods are only needed on a weekly basis, which makes it quite easy to follow,” Clair says. “It’s not a strict diet but rather a suggestion of habits that have been shown to delay the onset of Alzheimer’s disease.”

In reality, recent search showed that people with higher blood sugar levels may have an increased risk of developing Alzheimer’s disease. Reducing your intake of added sugar and opting for natural sugars like fruit can improve your brain health over time.


Although moderate amounts of alcohol have very little effect on your overall cognitive health, heavy drinking can have a negative impact on your brain. A study published in Nutrients found that heavy wine consumption had “neurotoxic” effects and therefore increased the risk of dementia.

According to Alzheimer Societyheavy drinking over time can decrease your brain’s white matter, as well as important vitamins your brain needs for memory retention.