How the DASH diet could lower risk of dementia, according to study
New research suggests the Dietary Approaches to Stop Hypertension, commonly referred to as the DASH diet that's best known for lowering blood pressure, may also help keep dementia at bay.
ABC News Medical Correspondent Dr. Darien Sutton joined "Good Morning America" on Tuesday to explain the findings from a large prospective study published in the Journal of the American Medical Association that followed more than 159,000 adults over nearly two decades.
"It said that the DASH diet is the front runner in protecting our brain and reducing the risk of cognitive decline," Sutton said. "When you look at the components of this diet, it's things that you'd expect -- whole grains, beans, fish -- but it really focuses on limiting sodium."
Sutton added that sodium is "a driving force in high blood pressure and vascular disease," making options like the DASH diet "important for brain health."
Americans consume over 3,300 mg of sodium daily, according to the Centers for Disease Control and Prevention, which is more than double the optimal amount.
While Sutton pointed out that this research is not a direct cause and effect, he noted that "the study is still compelling."
Researchers found that those who most closely adhered to the DASH diet had a 40% lower risk of reporting memory problems and cognitive decline, achieving working‑memory scores more than a year younger than those who followed the diet less closely.
The DASH diet was created to treat hypertension and emphasizes vegetables, fruits, whole grains, beans, nuts and fish, while limiting sodium, red and processed meats, and added sugars. It has long been linked to reduced risks of cardiovascular disease, stroke, diabetes and overall mortality.
This new study suggests potential brain benefits with higher intake of fish, vegetables and even tea associated with better cognitive function, while processed meats and sugary foods were linked to worse outcomes.
Both the DASH and Mediterranean diets encourage plant‑forward eating and minimizing processed foods. DASH sets stricter limits on sodium and saturated fat and emphasizes low‑fat dairy, whereas the Mediterranean diet focuses more on healthy fats like olive oil and omega‑3s.
In this analysis, DASH showed the strongest association with better cognitive aging, likely due to the diet's impact on blood pressure, which directly affects brain health.
The benefits were most pronounced in adults 45–54, suggesting midlife may be a key window for adopting long‑term dietary habits that protect cognition later on.
For anyone considering implementing a healthy dietary change, Sutton recommended to first focus on realistic lifestyle shifts to make sustainable changes.
"Taking what you can from them and then incorporating them into your meal plan, structuring your plate, building up vegetables, adding meat last," he said. "These small steps to make big changes and a true investment in your brain health and future memory."
