A new study published by researchers at Harvard Medical School and Mass General Brigham has found that following a Mediterranean-style diet rich in omega-3s, fiber, and leafy greens can cut the risk of developing dementia by 35% in people carrying the high-risk APOE4 gene variant. The study, which tracked over 26,000 participants across three decades, suggests that healthy eating habits can play a crucial role in lowering Alzheimer’s risk.
People with two copies of the APOE4 gene variant are particularly at risk, and this study shows that adhering to a Mediterranean diet can reduce their risk by up to 35%. This is the first time a study has shown that people at higher genetic risk of developing Alzheimer’s derive even more cognitive benefits from such a diet.
Researchers believe that healthy fats, fiber, and carotenoids in foods like olive oil and leafy greens may be playing a key role in this protective effect. They also emphasize the importance of incorporating simple small steps into daily eating habits, such as adding more greens to salads or tossing whole-grain quinoa onto meals.
While there is no single “secret ingredient” that can guarantee brain health benefits, researchers are hopeful that future studies will be able to tailor diets more precisely to an individual’s genetics and develop personalized nutrition plans for those at risk of Alzheimer’s disease.
Source: https://www.businessinsider.com/alzheimers-study-healthy-diet-reduces-genetic-risk-apoe4-2025-8