Alzheimer’s Disease Risk Reduction Through Food: A Whole-Body Approach to Cognitive Wellness

Alzheimer’s disease is becoming so prevalent that most of us likely know someone impacted by it. According to the Alzheimer’s Association, about 1 in 9 Americans over age 65 currently lives with this disease, and that number continues to rise.¹ Alzheimer’s is the most common type of dementia, a group of conditions involving the progressive decline of mental faculties, such as memory, reasoning, and speech. As a result, the ability to perform daily tasks, such as cooking and personal care, decreases over time. In addition to reduced quality of life, this disease now causes more deaths each year than both breast cancer and prostate cancer combined.¹

Alzheimer’s disease is defined in part by the buildup of proteins in the brain, called beta-amyloid plaques and Tau tangles.² This abnormal protein accumulation interferes with communication between neurons, preventing the brain from working properly. Eventually, neurons die, and brain tissue shrinks, resulting in permanent damage and further cognitive decline.²

People are at higher risk for developing Alzheimer’s if they are over age 65, female, or have a family history of Alzheimer’s or a genetic variant like apolipoprotein Ɛ4 (a variant of the ApoE gene associated with increased risk for Alzheimer’s disease and cardiovascular conditions due to its role in lipid transport and metabolism).³While these non-modifiable factors increase risk, they do not determine the outcome. Your current state of health, lifestyle, and diet also play a role in this equation.

Modifiable risk factors for Alzheimer’s disease include³:

• Chronic diseases and conditions such as: cardiovascular disease, obesity, diabetes, high cholesterol, high blood pressure, traumatic brain injury, depression, and hearing loss
• Excessive alcohol use
• Smoking
• Inadequate sleep
• Physical inactivity
• Lack of social connection
• Standard Western diet (low fiber, high saturated fat and sugar)⁴

Diet and Alzheimer’s Disease Risk

While researchers are still investigating the causes of Alzheimer’s, diet clearly plays a role in brain health. Chronic inflammation, oxidative stress, and gut dysbiosis can all contribute to Alzheimer’s and are also influenced by what you eat.^4,5

The foundations of brain health include plenty of vegetables, unsaturated fats, whole grains, lean protein, and fruit. As the brain is primarily composed of fat, monounsaturated (avocados, olive oil, almonds) and polyunsaturated fatty acids (fish, flax seeds, walnuts) help maintain brain cell structure and the ability to send and receive signals.⁸ A diet rich in B vitamins and plant compounds like antioxidants also supports cognitive function with age.⁸ Good sources of B vitamins include leafy greens, legumes, whole grains, nuts and seeds, meat, fish, and eggs, as well as a daily B12 supplement for vegans.

Research supports several eating patterns, particularly the Mediterranean diet and the MIND diet, for promoting brain health and reducing the risk of Alzheimer’s disease. The Mediterranean diet, rich in whole grains, fish, vegetables, fruit, legumes, and olive oil, is associated with a 23% lower risk of dementia.^4,6 The MIND diet (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) is similar, while emphasizing leafy greens and berries and limiting cheese (or other rich saturated fat sources).⁴ One study found that people who consistently followed the MIND diet were less likely to develop cognitive impairment.⁷ Both diets are plant-forward, anti-inflammatory, and heart-healthy, and may also reduce cardiovascular and other risk factors for Alzheimer’s disease.^4,9

At Bastyr Clinics, we are here to support you in taking steps towards Alzheimer’s risk reduction.

We can help you with:

• Understanding how food affects cognitive function
• Incorporating brain-healthy meals into your lifestyle
• Eating a balanced, nutrient-dense, anti-inflammatory diet
• Meal planning support and recipe ideas
• Building sustainable eating habits
• Learning how to eat joyfully for brain health
• Tracking your progress and staying accountable

Call us today to schedule an appointment at one of our clinics:

• Bastyr Center for Natural Health – Seattle: (206) 834-4100
• Bastyr University Clinic – San Diego: (858) 246-9730

Author Information: Margaux Thieme-Burdette is a master’s student at Bastyr University in Kenmore, Washington. After receiving her M.S. in Nutrition in 2026 and completing a dietetic internship and national exam, she will be a Registered Dietitian Nutritionist. Margaux has a background in nonprofit work supporting individuals with autoimmune diseases, and is passionate about the connection between food, environment, and health. She aspires to help individuals with chronic health conditions find joy in nourishing themselves through a balanced approach to eating.

References

1. Alzheimer’s Disease Facts and Figures. Alzheimer’s Association. Accessed May 20, 2025. https://www.alz.org/alzheimers-dementia/facts-figures.
2. What Happens to the Brain in Alzheimer’s Disease? National Institute on Aging. January 19, 2024. Accessed May 20, 2025. https://www.nia.nih.gov/health/alzheimers-causes-and-risk-factors/what-happens-brain-alzheimers-disease.
3. Thinking About Your Risk for Alzheimer’s Disease? Five Questions To Consider. National Institute on Aging. October 25, 2023. Accessed May 20, 2025. https://www.nia.nih.gov/health/alzheimers-causes-and-risk-factors/thinking-about-your-risk-alzheimers-disease-five#what-s-your-lifestyle.
4. Cremonini AL, Caffa I, Cea M, Nencioni A, Odetti P, Monacelli F. Nutrients in the Prevention of Alzheimer's Disease. Oxid Med Cell Longev. 2019; 2019:9874159. doi:10.1155/2019/9874159.
5. Beyond the Brain: The Gut Microbiome and Alzheimer’s Disease. National Institute on Aging. June 12, 2023. Accessed May 20, 2025. https://www.nia.nih.gov/news/beyond-brain-gut-microbiome-and-alzheimers-disease.
6. Shannon OM, Ranson JM, Gregory S et al. Mediterranean diet adherence is associated with lower dementia risk, independent of genetic predisposition: findings from the UK Biobank prospective cohort study. BMC Med. 2023;21(1):81. doi:10.1186/s12916-023-02772-3.
7. Sawyer RP, Blair J, Shatz R, Manly JJ, Judd SE. Association of adherence to a MIND-style diet with the risk of cognitive impairment and decline in the REGARDS cohort. Neurology. 2024;103(8):e209817. doi:10.1212/WNL.0000000000209817.
8. Troutner C. Medical Nutrition Therapy for Psychiatric and Cognitive Disorders. In: Raymond JL, Morrow K, eds. Krause and Mahan’s Food and the Nutrition Care Process. Saint Louis, MI: Elsevier; 2023:945-973.
9. What Do We Know About Diet and Prevention of Alzheimer’s Disease? National Institute one Aging. November 20, 2023. Accessed May 20, 2025. https://www.nia.nih.gov/health/alzheimers-and-dementia/what-do-we-know-about-diet-and-prevention-alzheimers-disease.