As the global population ages, the focus on preventing cognitive decline and dementia has intensified, and research continues to point to the connection between brain health and diet.
One recent study, presented at the Alzheimer’s Association International Conference (AAIC) 2024, highlights the relationship between processed red meat consumption and an increased risk of dementia.
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The study, which observed more than 130,000 participants over four decades, found that replacing processed red meat with healthier options such as nuts and legumes can substantially reduce this risk.
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Processed red meat: a risk factor for dementia
Processed red meat has long been associated with health risks like cardiovascular disease and cancer. Now, researchers are uncovering its impact on cognitive health, as well.
The study revealed that consuming just a quarter serving of processed red meat daily—equivalent to two servings per week—can increase the risk of dementia by 14 percent compared to those who consume less than three servings a month.
“One of the most striking aspects of this study is the presence of a correlation between a high intake of processed red meat and the incidence rate of dementia,” Michael O. McKinney, MD, a physician with extensive experience in dietary impacts on cognitive health, tells VegNews.
“Such links may be due to pro-inflammatory responses, oxidative stress, and changes in cerebral vasculature resulting from excessive saturated fats and nitrates found in preserved meats,” McKinney says.
The doctor explains that eating animal-derived bacon, sausage, hot dogs, deli meats, and other processed meats poses long-term risks to brain health.
“Habitual eating of processed red meat was significantly associated with faster cognitive decline with time,” McKinney says. “This is often associated with some preservatives and additives that are commonly included in such meats as they tend to have neurotoxic effects.”
Replacing processed meat with plant protein
In contrast to the risks posed by processed red meat, the study suggests that replacing just one serving of processed red meat with a serving of nuts, beans, or tofu each day can lower the risk of dementia by as much as 20 percent.
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“Nuts and legumes are rich in essential nutrients like omega-3 fatty acids, antioxidants, and fiber, all of which support brain health,” McKinney says. “Omega-3 fatty acids, particularly, have anti-inflammatory properties that protect the brain from damage and help maintain cognitive function.”
Omega-3 fatty acids, found in walnuts, flax seeds, and certain types of beans, play a crucial role in maintaining the integrity of brain cells and reducing inflammation, which can lead to neurodegenerative diseases. These fatty acids are also essential for neuroplasticity—the brain’s ability to form and reorganize synaptic connections, which is vital for learning and memory.
“When people eat balanced meals with brain-supporting nutrients, they can be preventive about dementia and mental health,” McKinney says.
In addition to omega-3 fatty acids, nuts and legumes are packed with antioxidants that help neutralize free radicals in the brain, reducing oxidative stress and protecting against cognitive decline. The fiber content in these foods also promotes a healthy gut microbiome, which has been increasingly recognized as an important factor in brain health.
Dietary tips for brain health
The evidence linking diet to dementia risk is compelling and gives individuals the opportunity to make a few simple changes to improve their overall cognitive health.
How can you incorporate more brain-supporting nutrients into your diet? Here are McKinney’s top eight tips and some of our favorite recipes to support your brain health.
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1Minimize processed red meat consumption
The first and most crucial step is to reduce or eliminate processed red meats from your diet. “Minimize or even get rid of processed red meats like bacon, sausages, and deli meats from your menu,” McKinney says, recommending lean proteins and vegetarian options instead.
Recipes to try: Sticky Sweet Char Siu Tofu, Ancho-Spiced Barbecue Burgers With Caramelized Onions, and Chickpea Tacos With Creamy Cashew Dill Sauce
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2Incorporate omega-3 rich foods
Omega-3 fatty acids are essential for brain health. While some recommend fish as a source of omega-3s, plant sources of the nutrient include walnuts and flax seeds, which the doctor says all “have anti-inflammatory effects that are beneficial for brain health while reducing the chances of getting dementia cases.”
Recipes to try: Nutty Vegan Cinnamon Walnut-Pecan Granola, Walnut Basil Pesto With Zucchini Noodles, and Crispy Herb-Roasted Maitake Vegan Crostini With Walnut Pesto Aioli
3Adopt a Mediterranean diet
The Mediterranean diet, known for its emphasis on whole foods and healthy fats, has been consistently linked to a reduced risk of cognitive decline.
“Accept the Mediterranean diet with fruits, vegetables, grains, olive oil, and nuts,” the doctor says. “This kind of diet has been well studied and shows that it can reduce dementia capacity loss.”
Recipes to try: Charred Mediterranean Falafel Burger, Vegan Curried Cauliflower With Muhammara, and Vegan Santorini Tomato Fritters
4Consume leafy greens regularly
Consuming an abundance of leafy greens boosts brain health with a variety of antioxidants and vitamins. “Regularly consume foods such as spinach, broccoli, or kale,” McKinney says. “These contain antioxidants and vitamins (such as vitamin K or folate) used in supporting memory function thus preventing brain aging.”
Recipes to try: Vegan Tahini Caesar Salad With Smoked Chickpeas, Creamy Vegan Spinach Ravioli With Cashew Cheese Filling, and Vegan Za’atar-Seared Broccoli Steaks
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5Stay hydrated
Proper hydration is essential for maintaining cognitive function. Dehydration can lead to cognitive impairments, so drinking enough water throughout the day is important. McKinney suggests.
“Cognitive function is maintained by proper hydration,” he says. “Encourage water intake and limit consumption of sugary or caffeinated drinks that dehydrate the body.”
Recipes to try: Golden Hour Pineapple-Turmeric Juice and Cucumber Lime Agua Frescas
6Limit alcohol consumption
While moderate alcohol consumption may have some health benefits, excessive drinking is associated with an increased risk of cognitive decline and dementia. “If you take alcohol, do so within limits,” McKinney says. “The excessive use of alcohol increases the chances of having cognitive impairments or even dementia.”
Recipes to try: Strawberry Lemon Elderflower Mocktail, Fiery Fizzy Ginger Apple Mocktail, and Creamy Vegan Espresso Martini Mocktail
7Boost intake of berries
Berries are rich in antioxidants that have been shown to support brain health and improve memory. “Blueberries and strawberries belong to this list as antioxidant-rich fruits, boosting memory performance and slowing cognitive decline,” the doctor says.
Recipes to try: Rustic Summer Berry Galette With Sweet Cashew Creme, Very Berry Vegan Popsicles, and Blueberry Vanilla Pancakes
8Increase your fiber intake
Foods high in fiber support a healthy gut microbiome. Increase the consumption of fiber-dense foods for maximum brain health benefits.
“Foods that are high in fiber like whole grains, legumes, and vegetables support a healthy gut bacteria which is critical for brain health,” McKinney says.
Recipes to try: Italian-Inspired Walnut Farro Risotto, Vegan Indian Three Bean Dal Soup, and Mixed Grain Vegetable Paella With Sausage and Castelvetrano Olives
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Anna Starostinetskaya is the Senior News Editor at VegNews and is always keeping an eye on all things vegan in her home city of San Francisco, CA and everywhere else.
