DASH Eating Pattern Proven to Prevent Memory Loss

Illustration of healthy food (Pexels/Heather Brock)

JAKARTA - As people get older, many experience a decline in cognitive function, especially related to memory. Therefore, keeping the brain healthy and functioning as well as possible is very important.

One way is to follow the DASH (Dietary Approaches to Stop Hypertension) diet. DASH is a diet that emphasizes the consumption of vegetables, fruits, grains, lean protein (fish/poultry), and low-fat milk, while avoiding foods high in saturated fat, sugar, and red meat.

This eating pattern occupies the top position in helping to reduce the risk of cognitive decline, and has been shown to be associated with better brain function than other eating patterns.

This is evidenced by a recent study published in JAMA Neurology, quoted from Medical News Today, Thursday, March 5, 2026. In this study, researchers analyzed health data from more than 159 thousand participants with an average age of 44 years.

The researchers focused their analysis on six popular diets, namely the Alternate Healthy Eating Index 2010, the DASH diet, the Healthful Plant-Based Diet Index, the Planetary Health Diet Index, the Reversed Empirical Dietary Indices for Hyperinsulinemia and Inflammatory Pattern.

Among the diets analyzed, DASH showed the strongest and most consistent association for a reduced risk of cognitive impairment. Both subjectively perceived and objectively assessed through cognitive tests.

"These results help identify which food components may drive this association," said the study's senior author, Kjetil Bjornevik, MD, PhD.

The research team also found that certain types of food such as vegetables, fish, and moderate consumption of wine are very helpful in slowing down the decline in brain function.

"Vegetables and fish are consistently associated with better outcomes, while red meat and processed meat, French fries, and sugary drinks are associated with worse outcomes," he said.

The reason DASH is very helpful in preventing memory loss is because this diet directly targets physiological systems that are closely linked to brain health, namely blood pressure control, vascular function, metabolic health, and inflammation.

"The brain is highly dependent on healthy blood vessels and stable metabolic signals. DASH emphasizes vegetables, fruits, whole grains, nuts, and limits sodium and red or processed meat that tend to improve cardiovascular risk factors and reduce the burden of inflammation," concluded internal medicine specialist, Dung Trinth, MD.