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If you’re looking to keep your brain healthy as you age, you may want to lay off the packaged pastries for breakfast, hot dogs for lunch and ice cream in the evening. Accumulating research
suggests that a diet chock-full of highly processed foods could contribute to worsening brain health.
Most recently, an observational study published in the journal Neurology found that people who eat about two weekly servings of processed red meat — bacon, bologna, salami, hot dogs, etc. —
are more likely to develop dementia than those who eat significantly less, about three servings a month. The researchers also found that swapping a serving of the processed meats for a
serving of nuts, beans or tofu may lower the risk of dementia by 20 percent.
One possible explanation: “[Processed red meat] may affect the brain because it has high levels of harmful substances such as nitrites (preservatives) and sodium,” study co-author Yuhan Li
said in a news release when the research was first presented at the 2024 Alzheimer's Association International Conference.
A study published in 2024 in the journal Neurology found that adults 45 and older who recorded a higher intake of ultraprocessed foods — foods high in sugar, fat and salt, and low in protein
and fiber — had a greater risk for cognitive decline and stroke, while those who kept to a minimally processed diet saw a decreased risk for both conditions. The association was especially
pronounced among Black participants: Black adults who ate more ultraprocessed foods had a 15 percent increase in their risk of stroke.
What’s more, research presented at the 2022 Alzheimer’s Association International Conference found that people who consumed the highest amounts of ultraprocessed foods (more than 20 percent
of their daily caloric intake) saw a faster decline in memory, planning and organizational skills over a span of several years, compared with those with lower consumption.
“There are a lot of studies that have already shown that eating [healthy] is good for your heart, but we’re starting to see trends that eating a heart-healthy diet may also be good for your
brain,” says Rebecca Edelmayer, vice president of scientific engagement for the Alzheimer’s Association.