Can You Eat Your Way to a Healthier Brain? Here’s What the Science Says (Even if You Love Cheese & Wine)

I’m the first to say yes to a margarita, a charcuterie board, and nights filled with good food and even better conversation. Life’s short—we’re meant to enjoy it. But I also believe in taking care of our bodies and our brains—especially after what my family went through with a devastating misdiagnosis.

That experience pushed me to dive headfirst into understanding not just how to respond to a scary diagnosis, but how we might actually prevent one in the first place. And while Alzheimer’s disease remains complex with no cure yet, research is beginning to show something amazing: we can reduce our risk in meaningful ways, starting with what’s on our plate.

Let’s talk about the MIND diet. It’s a combo of the Mediterranean and DASH diets, developed by researchers at Rush University—and in one major study, those who followed it closely reduced their risk of Alzheimer’s by up to 53%. Even moderate followers saw benefits. In simple terms: food matters, big time.

So how do we actually eat in a brain-boosting way? Think simple and flavorful swaps: toss spinach into your eggs, blend kale into smoothies, or top your pizza with arugula. Snack on blueberries and walnuts, drizzle olive oil over roasted veggies, and try to add beans or lentils a few times a week. Swap red meat for salmon or sardines when you can. Pour yourself a glass of red wine every now and then—yes, it’s encouraged. And don’t stress if you love cheese—me too! It’s about balance, not restriction.

Beyond the diet itself, key nutrients are proving to be essential. B vitamins (B6, B12, and folate) help lower homocysteine levels, which are linked to cognitive decline. You’ll find them in eggs, leafy greens, lentils, and fortified cereals. Omega-3s, especially DHA, are critical for reducing inflammation and supporting brain cell structure—think fatty fish or high-quality fish oil. Vitamin E, an antioxidant found in sunflower seeds, almonds, and avocados, has been linked to slower cognitive decline in some studies. And curcumin, the golden compound in turmeric, is showing promise in reducing brain inflammation and plaque buildup. Just add a sprinkle of black pepper and olive oil to help your body absorb it better.

After watching a documentary about the blue zones—the areas where people regularly live past 100—I was inspired to start making their staple dish: minestrone soup. It’s rich in beans, veggies, whole grains, garlic, and olive oil, and it’s honestly become my Sunday night ritual. A hug in a bowl for both your soul and your brain.

At the end of the day, I’m not giving up my brie wheel or skipping out on a spicy marg. But I am choosing to add more color, fiber, and healthy fats to my meals. I believe we don’t need to overhaul our lives—we just need to start making a few loving choices every day. It’s about being aware. Being intentional. And being proactive in caring for your future brain without sacrificing joy.

So toss some berries into your breakfast. Roast some chickpeas. Sip the wine. Keep living your life—and take this knowledge with you, because now you know!! 💕

Studies + Sources

• Rush University Medical Center on the MIND Diet

• Oxford University Study on B Vitamins + Cognitive Decline

• UT Health San Antonio on Omega-3s + Midlife Brain Health

• Vitamin E + Alzheimer’s Research from the Int. Journal of Molecular Sciences

• Curcumin Study from the Int. Journal of Molecular Sciences