- Certain lifestyle habits, like eating a nutritious diet, can lower dementia risk.
- Walnuts are rich in healthy fats, antioxidants and fiber, which may protect both your brain and heart.
- For a healthy brain, follow the MIND diet, stay physically active, sleep well and challenge your mind.
Every three seconds, someone in the world is diagnosed with dementia, a condition marked by general decline in cognitive functioning. “Cognitive decline refers to a gradual loss of brain functions such as memory, attention, language, problem-solving and decision making. It ranges from mild changes that are a part of normal aging (like occasionally forgetting a name) to more serious impairments seen in conditions such as Alzheimer’s disease or other dementias,” states Mill Etienne, M.D., M.P.H., FAAN, FAES, an associate professor of neurology and medicine at New York Medical College.
While some risk factors for dementia are outside our control, research shows that a healthy lifestyle and nutrient-rich diet can help lower risk and preserve cognitive function with age. Among brain-boosting foods, nuts stand out for their protective benefits. But which nut offers the most support? According to neurologists, walnuts take the lead. Here’s what the science says about their potential role in reducing dementia risk, along with other expert-backed strategies.
Why Walnuts Help Lower Your Dementia Risk
They Contain Healthy Fats
All nuts contain healthy fats, but walnuts stand out as the richest source of omega-3 fatty acids. “Walnuts are a good source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid,” notes Jonathan Graff-Radford, M.D., a behavioral neurologist and researcher at Mayo Clinic in Minnesota. He adds, “Epidemiological studies have shown that nuts, including walnuts, are associated with a lower risk of dementia, particularly when eaten as part of the Mediterranean diet.”
A 1-ounce (28-gram) serving of walnuts provides 2.5 grams of ALA—well above the adequate intake of 1.1 grams for adult females and 1.6 grams for adult males.
Diets high in omega-3s have been linked with a reduced risk of cognitive decline and dementia, including benefits for memory, improved learning and overall cognitive well-being. This effect appears strongest when individuals consume all three types of omega-3s: ALA, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The main role of ALA is to be converted into EPA and DHA—the two omega-3s most strongly tied to brain health—though this conversion is limited. Even so, research suggests that ALA may support brain health independently. One study found that higher intake of ALA was associated with slower cognitive decline and memory loss. Scientists believe that omega-3s may help by reducing inflammation and protecting neurons from premature death, though more research is needed.
They’re Rich in Antioxidants
“[Walnuts are] rich in antioxidants, which reduce oxidative stress and inflammation,” says Etienne. Walnuts contain omega-3s, phenolic acids, vitamin E, selenium, flavonoids and proanthocyanidins—all of which act as antioxidants in the body. These antioxidants are critical for keeping your brain healthy as you age.
The oxidative stress theory of aging suggests that oxidative damage can lead to the loss of physiological and biochemical functions. Antioxidants help counteract his stress, potentially lowering the risk of neurodegenerative diseases.
Graff-Radford adds, “These compounds act as scavengers that neutralize free radicals, preventing them from causing damage.” While antioxidants are found in many plant foods, walnuts are an especially rich source—one key reason why they may protect your brain.
They Support Heart Health
Your cardiovascular and brain health are closely connected—when your heart is healthy, your brain benefits. “Vascular cognitive impairment is the second most common cause of dementia after Alzheimer’s disease,” explains Graff-Radford. “Walnuts can improve vascular health through several mechanisms, including improved lipid profiles.”
People with heart disease face an increased risk of dementia as they age. Healthy lifestyle changes—such as not smoking, staying physically active and eating a balanced diet—can help lower that risk, even for those with a history of heart disease.
Fortunately, eating walnuts is linked with a healthier heart. One study in 636 participants found that those who ate 1 to 2 ounces (30 to 60 grams) of walnuts daily for two years had significantly lower total and LDL (“bad”) cholesterol. The researchers attributed these benefits to an increased intake of heart-healthy fats and fiber, both of which help support cardiovascular function.
Other Tips for Supporting Cognitive Health
When it comes to keeping your brain healthy as you age, your overall lifestyle also plays a key role. Here are some extra science-backed, neurologist-approved tips:
- Follow the MIND diet. The MIND diet was specifically designed to reduce the risk of cognitive decline. It emphasizes antioxidant-rich foods while limiting those high in saturated fat. “Key food groups include green leafy vegetables, berries, beans, whole grains, seafoods high in omega-3 fatty acids, and olive oil,” notes Graff-Radford.
- Stay Active. “Regular physical activity is extremely important,” adds Etienne. “Aerobic exercise boosts blood flow to the brain and stimulates neuroplasticity.” The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity physical activity every week, or at least 20 minutes per day, as well as two days of strength training.
- Drink Green Tea. Regular green tea consumption is linked with better health outcomes, including a reduced risk of cognitive decline. “[It] contains L-theanine and polyphenols that may enhance focus and protect neurons,” says Etienne.
- Get a Good Night’s Sleep. Your brain recharges while you sleep. Graff-Radford notes, “Quality sleep allows your brain to process memories and clear out waste.” Start or maintain a healthy bedtime ritual to help you get enough sleep.
- Keep Learning. That daily Wordle habit or crossword puzzle may be more important than you realize. Graff-Radford says, “Challenge your mind with puzzles, reading or new hobbies to maintain strong thinking skills.”
- Support Your Hearing. “One factor that is underrecognized is that if you have hearing loss, it is important to get a properly fitted and functioning hearing aid if that is indicated,” states Etienne. Hearing loss is a risk factor for dementia, and treating it helps lower that risk.
- Manage Other Health Conditions. “Control conditions like high blood pressure and diabetes, and avoid smoking, as they impact brain health,” notes Graff-Radford. Talk to your health care team if you are having trouble managing your blood sugar or blood pressure.
Meal Plan to Try
30-Day MIND Diet Meal Plan for Cognitive Health, Created by a Dietitian
Our Expert Take
Not only do walnuts look like little brains, but they may help protect our brains as we age. They support cognitive health because they’re rich in healthy fats and antioxidants and help keep our hearts healthy. In addition to eating more walnuts, eating a plant-rich diet, staying physically active and getting enough sleep can further support brain health.
“While occasional forgetfulness is normal as you age, cognitive decline involves more significant changes in your ability to remember things, solve problems or use language,” notes Graff-Radford. “If you or someone you know is experiencing noticeable changes in memory or thinking, it’s important to talk to a health care professional. They can help figure out what’s going on and if any treatment or support is needed.”
