Simple dinner tweaks that may lower your risk of dementia
Experts from Alzheimer’s Research UK and the British Dietetic Association outline affordable dietary changes, such as daily leafy greens and swapping butter for olive oil, to help reduce dementia risk.
Nearly one million people in the UK live with dementia, a figure expected to rise sharply. To combat this, Emma Taylor of Alzheimer’s Research UK and dietitian Rebecca McManamon advise several low-cost adjustments: consume leafy greens daily for vitamin K and antioxidants; add lentils, beans, and chickpeas to boost fibre and gut health; include a handful of unsalted nuts for omega-3s and magnesium; replace butter with extra-virgin olive oil rich in polyphenols; and eat oily fish like salmon at least once a week.
They also recommend turning meals into social occasions, dining earlier to improve sleep, and eliminating alcohol entirely, as any intake raises dementia risk. Together, these changes aim to lower inflammation, support vascular health, and build cognitive reserve.
Why it matters
Adopting inexpensive dietary habits can help curb the growing dementia burden in the UK.
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