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| | | I didn't think about my brain health much when I was younger. But nowadays, I make an effort to live a lifestyle that will help my cognition thrive in the long term. I get lots of exercise, I don't drink much alcohol, and I try my best to prioritize getting enough quality sleep. Of course, my diet is also top of mind. Fish, berries, and leafy greens are now shopping cart staples. | | Today, Lindsay Mahar, a registered dietitian at Healthline, is here with more tips on how to eat to support brain health. | | | | | | | Eat up,
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
August 7, 2025 • 3 min read | | | | | |  | | | | Q: | What are the best foods/nutrients for brain health? | | | A: | Search "best foods for brain health" and you'll find lists of individual foods and their health claims. While these foods may be nutritious, our overall dietary patterns tend to have a greater impact on health than a single food or nutrient alone.
Take, for example, the MIND diet. This eating pattern combines the principles of the Mediterranean and DASH diets with an emphasis on foods that are known to benefit aspects of brain health. Research suggests that following the MIND diet may help reduce the risk of dementia and help slow down cognitive decline with age.
The MIND diet encourages eating more of these foods, which contribute to reduced oxidative stress and inflammation: - vegetables, especially leafy greens
- nuts
- berries
- whole grains
- beans
- olive oil
- fatty fish low in mercury, such as sardines, salmon, and mackerel
It also recommends eating fewer of these foods, which are high in saturated fats and may increase inflammation and decrease brain volume: More research is needed to determine exactly why these foods contribute to cognitive decline, but some studies point to inflammation in the brain.
Consider starting with one or two simple, achievable changes to your diet. Perhaps you might have a handful of nuts instead of potato chips, or berries instead of a cookie for dessert a few times per week. Eating fish or a leafy salad for dinner won't "cancel out" a bacon cheeseburger, but making these kinds of swaps more regularly could pay off over time. | | | | | Lindsay Mahar, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | | Sponsored by | |  | |  | | | | Goodbye, stressful dinners! | | Imagine this: You come home from a long day of running errands, working, or flitting around between point A and point B. You forgot to defrost the chicken, but that's OK because you didn't feel like cooking from scratch anyway. You consider takeout, but what about your promise to yourself to try to eat healthier? | | If this situation sounds all too familiar to you, HelloFresh can help. Each box contains meals you get to pick from 100+ chef-curated, easy-to-follow recipes that are made from nourishing, high quality ingredients. Now, you'll also receive bigger portion sizes and twice as many menu options than ever before, including fresh seasonal foods, high protein meals, and new veggie-packed recipes every week! | | In August, HelloFresh is partnering with Caraway to give away a free nontoxic, nonstick pan to new customers. | | You don't need to serve dinner with a side of stress — HelloFresh takes care of it for you. Use code HLMCARAWAY for a free Caraway pan and 10 free meals. | | | | | | | What we're digesting | | 👀 How apps can help with low vision. Learn how tools such as magnifiers and typing helpers can help you manage symptoms. | | 🤔 What does insulin resistance have to do with nonalcoholic fatty liver disease? Here's what you need to know. | | ✅ 6 things you should know about type 2 diabetes. Did you know that 11.6% of people in the United States have this condition? | | 🌱 Are vegetable and seed oils bad for your health? Let's take a closer look at this controversial subject. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | sardines.️ | | | | |
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