5 foods that increase your risk of dementia

More than 6 million Americans live with dementia.With an aging population and rising cases of conditions linked to dementia, like obesity, that number is expected to double by 2060.We can’t avoid getting older — dementia’s single greatest risk factor is increasing age — but that doesn’t mean we’re powerless to stop it.

We do have control over a number of factors that can lower or risk or delay dementia.Namely, our diet.While eating an overall healthy and balanced diet is key, studies show that there are several specific foods that, when eaten too frequently, can up our odds of developing dementia.As little as 25 grams of processed meat a day — think two slices of deli meat — is associated with a whopping 44% increased risk of all-cause dementia and 52% higher risk of Alzheimer’s disease, a 2021 study found.

Alzheimer’s is the most common cause of dementia.You don’t need to give up all red meat, though: Researchers found that eating unprocessed varieties (whole cuts, cooked from raw) was associated with lower risks.Authors believe it could be because unprocessed meats have more protein and iron, while processed meats increase sodium, saturated fats, and inflammatory signals in the brain.The more sugar-sweetened beverages (SSBs) you drink, the higher your risk of developing Alzheimer’s.A 2025 review found that people who drank more had a 49% higher risk of Alzheimer’s.SSBs encompass sodas like cola and ginger ale, fruit juices with added sugar, sports drinks, energy drinks and prepared coffee or tea with sugar.Artificially sweetened beverages — like zero calorie or sugar-free drinks sweetened with substitutes like aspartame — also heightened risk of Alzheimer’s, by 42%.Another study suggests that sugar may be affecting the way brain cells use energy and function.The second most common cause of dementia is vascular dementia: When the flow of blood, oxygen, and nutrients to the brain get blocked or reduced.Researchers in a 2024 review ...