Eating an anti-inflammatory diet of whole grains, fruits and vegetables instead of an inflammatory diet focused on red and processed meats and ultraprocessed foods, such as sugary cereals, sodas, fries and ice cream, lowered the risk of dementia by 31%, a new study found.

That benefit held true even for people with existing diagnoses of cardiometabolic conditions such as type 2 diabetes, heart disease or stroke, said Abigail Dove, lead author of the study published [August 12] in the journal JAMA Network Open.

Even though the study is observational and cannot show cause and effect, the findings reflect existing research that shows a link between dietary inflammation and brain health, said Dr. David Katz, a specialist in preventive and lifestyle medicine who was not involved in the study, via email.

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A November 2020 study found people who ate higher levels of red and processed meats, such as bacon and sausage, as well as sugary, ultraprocessed foods had a 28% higher risk of stroke and a 46% higher risk of heart disease. Just a 10% increase in such foods was significantly associated with a 14% higher risk of death from all causes, according to a February 2019 study.

There is a way to fight back: Research has suggested that anti-inflammatory elements such as vitamins, carotenoids and flavonoids in foods such as fruits and vegetables may neutralize free radicals and other inflammatory markers and reduce the stress on the body, according to the Mayo Clinic.

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