The #1 Dessert to Help Lower Dementia Risk, According to Dietitians

We’ve learned to expect memory slips or trouble completing basic tasks as we age. But these types of cognitive effects aren’t always a normal part of aging. In some, they’re a sign of a more serious condition known as dementia. “Dementia is a decline in brain function that leads to confusion, memory loss, mood changes and, in some instances, loss or decline of bodily functions,” says Laura M. Ali, M.S., RDN, LDN. While genetics and age play a role in the risk of dementia, other lifestyle factors like diet, exercise and sleep are also linked to the condition. 

Fortunately for many of us, there’s one food that may protect against mental decline: dark chocolate. Dark chocolate’s star ingredient, cocoa, is packed with flavonols, which may benefit brain health and function. But the source and quantity of cocoa matter. Keep reading to learn how cocoa can benefit your brain.

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Why Dark Chocolate Can Support Your Cognitive Function

Rich in Antioxidants

Like many other plants, cocoa contains plant compounds called flavanols, which have antioxidant properties. “These flavanols have antioxidant and anti-inflammatory properties, and they’re especially known for supporting blood flow and keeping blood vessels healthy,” says Ghida Arnaout, RD. Cocoa flavanols may be particularly helpful for the brain, as they can protect against loss of neurons and other forms of inflammation in the brain. “They protect cells from oxidative damage and reduce inflammation throughout your body and brain,” says Anne Danahy, M.S., RDN. 

Supports Healthy Blood Vessel Function

“A major benefit of cocoa flavanols is that they protect blood vessels, allowing them to relax and dilate more easily as blood pumps through,” says Danahy. “With healthier blood vessels, blood flow to the brain is improved, enabling more oxygen and nutrients to reach brain cells while also allowing waste to be removed. That’s particularly important for reducing dementia risk, because restricted blood and oxygen can damage brain cells or parts of the brain, triggering cognitive decline or vascular dementia.”

May Reduce Risk of Insulin Resistance

Some studies have shown a protective effect against insulin resistance with a diet rich in flavanols. When insulin is too high, blood flow can become constricted, which negatively affects brain function. While research has found an association between insulin resistance and cognitive health, the mechanism by which insulin resistance affects cognitive function and dementia is still being studied.

A Note on Added Sugar

While chocolate bars and other sweetened chocolate treats like cakes and cookies are common sources of cocoa, they’re also often high in added sugar. But when it comes to cognitive health, too much added sugar can be a concern. Considering the cocoa source and form can help with moderating added sugar in the diet while also offering protective benefits.

Other Strategies to Lower Dementia Risk

Unfortunately, we can’t just eat chocolate and expect to lower our risk of dementia. The brain is a complex organ that’s influenced by many lifestyle factors. Following these strategies can help reduce the risk of dementia.

Increase Omega-3 Fatty Acid Intake

“Omega-3 fatty acids help reduce inflammation and support the structure of brain cell membranes, which is key for brain function,” says Arnaout. These unsaturated fats are found in a variety of foods often lacking in the typical American diet. Foods like fish, nuts and seeds all contribute to upping omega-3 fatty acids in the diet.

Eat More Plants

“Eating a balanced diet full of fruits, vegetables, whole grains, beans, seafood, nuts and seeds is one of the best ways to preserve your brain health,” says Ali. This doesn’t mean you need to eat a pescatarian or vegetarian diet. But adding more plants to your plate can offer increased nutrient diversity and anti-inflammatory compounds that benefit your brain.

Get Moving

A physically active lifestyle benefits all aspects of your health, including cognitive function. Studies have found a significant association between greater amounts of physical activity and lower dementia risk. Find ways to stay active, whether via planned exercise or as part of daily living (such as with active transport), to benefit cognitive health.

Prioritize Quality Sleep

Sleeping less than five to six hours per night can increase the risk of dementia, especially in those 50 years of age or older., The brain depends on sleep to process information, store memories and remove waste., By prioritizing quality sleep, you allow your brain to rest and recharge while ultimately lowering your risk for dementia over the long term.

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Our Expert Take

For many, eating chocolate is one of life’s greatest pleasures. Fortunately, that bit of enjoyment may offer health benefits beyond satisfaction and enjoyment. Including cocoa in a nutrient-dense, balanced diet may stave off dementia risk with aging. Other lifestyle habits like getting enough sleep and staying physically active can also help prevent cognitive decline.