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A healthy diet may help reduce dementia risk, even for seniors with early Alzheimer’s signs
Lifestyle changes may help people as they age
Updated:
key insights:
- A long-term Swedish study found that older adults who followed a healthier, anti-inflammatory diet were less likely to develop dementia, even if blood tests showed early signs of Alzheimer’s disease risk.
- Researchers say the findings suggest it’s never too late to improve eating habits, although the study cannot prove that diet alone prevents dementia.
- The results add to growing evidence that lifestyle changes, including healthy eating, may help protect brain health as people age.
Older adults who are already showing biological signs of Alzheimer’s disease may still be able to lower their risk of developing dementia by eating a healthier diet, according to new research from Sweden.
The study, conducted by researchers at the Karolinska Institutet and published in JAMA Network Open, found that seniors who consistently followed healthier eating patterns were less likely to develop dementia over time — even when blood tests indicated they were at elevated risk for Alzheimer’s disease.
The findings are particularly encouraging because Alzheimer’s-related changes in the brain can begin years before memory problems appear. New blood tests can now detect some of these biological changes early, leading researchers to ask whether lifestyle changes can still make a difference after the disease process has begun.
The answer appears to be yes.
“Our findings suggest that healthier dietary habits may help reduce dementia risk even in people who already show biological signs of Alzheimer’s disease,” the researchers reported.
Nearly 2,000 older adults followed
The research tracked 1,865 adults aged 60 and older who were free of dementia when the study began. Participants were part of the Swedish National Study on Aging and Care and were followed for as long as 15 years, with an average follow-up of about eight years. Their diets were assessed multiple times over the first six years of the study.
Researchers also measured several blood biomarkers associated with Alzheimer’s disease, nerve cell damage, and brain inflammation.
Over the course of the study, participants with healthier diets were less likely to develop dementia than those with poorer eating habits. The strongest protective effects were seen among people whose diets had the greatest anti-inflammatory properties.
Anti-inflammatory foods stood out
The study compared several healthy eating patterns. While Mediterranean-style and other healthy diets appeared beneficial for some participants, an anti-inflammatory dietary pattern consistently showed lower dementia risk among people with elevated Alzheimer’s biomarkers.
Anti-inflammatory diets typically emphasize:
- Fruits and vegetables
- Whole grains
- Legumes
- Nuts
- Healthy fats, such as olive oil
- Fish rich in omega-3 fatty acids
They also limit ultra-processed foods and foods high in added sugars and unhealthy fats.
Not proof, but promising evidence
The researchers cautioned that the study was observational, meaning it found an association rather than proving that diet directly prevented dementia. Other healthy behaviors among participants may also have contributed to the lower risk.
Still, the results reinforce previous research showing that lifestyle choices remain important even later in life.
For older adults concerned about memory loss — especially those with a family history of Alzheimer’s disease or other risk factors — the findings suggest that adopting healthier eating habits may be one practical step toward supporting long-term brain health.