Simple Food Swap SLASHES Dementia Risk 28%
By
Dr. Scott Olson, ND
Posted August 11, 2025
Let’s be honest… who would jump at the chance to cut their dementia risk by 28 percent.
And no, you don’t need to run marathons, survive on broccoli, or learn to play the zither (whatever that is) to make it happen.
All it takes is one easy swap—something that’s probably already in your refrigerator.
Researchers recently took a closer look at a food most of us eat regularly—and found that swapping out a common version of this protein for healthier alternatives significantly protects your brain as you age.
The best part? You don’t have to give up meat entirely—or choke down foods you hate. Instead, it’s about making smarter choices with foods you already enjoy.
The new research, published in the journal Neurology, focused on two foods that show up on most American dinner tables: red meat and processed red meat.
Participants who ate the most processed red meat had a 13 percent higher risk of developing dementia compared to those who ate the least.
But here’s where it gets really interesting—and hopeful. When people swapped out just one serving of processed red meat daily for healthier protein options, their dementia risk dropped by 28 percent.
This isn’t the first time that processed meats have been tied to health problems. Other studies have linked them to higher heart disease and stroke risk. And if you’re a regular deli meat eater, you should know they may raise your diabetes risk by 15 percent.
This latest study adds brain health to the growing list of reasons to ditch that daily ham sandwich or breakfast sausage.
Processed meats are loaded with preservatives, nitrates, and other chemicals our bodies aren’t designed to process in large quantities. These ingredients fuel inflammation throughout your body—including your brain.
Try one of these smart and tasty protein swaps instead:
- Start your day with scrambled eggs and veggies, Greek yogurt with berries, or fresh protein like tempeh, steak, or salmon.
- For lunch, skip the deli meats and opt for leftover roasted chicken or turkey, or go plant-based with hummus, avocado, or canned salmon.
- At dinner, swap store-bought hot dogs, pepperoni, or premade burgers for homemade patties or locally sourced sausage with simple ingredients. Grilled chicken, mushrooms, or leftover veggies make great pizza toppings too.
The good news? These simple swaps don’t mean sacrificing flavor or convenience.
In fact, many are just as quick as grabbing deli meat—minus the mystery chemicals. I’m not saying you can never enjoy a hot dog at a ball game or a slice of pepperoni pizza at a party.
But if processed meats are part of your daily routine, even small changes can make a big difference for your brain and heart.
P.S. Red meat is, once again, given a clean bill of health. Surprised? Don’t be…
Source:
Yuhan Li, Yanping Li, Xiao Gu, et al., Long-Term Intake of Red Meat in Relation to Dementia Risk and Cognitive Function in US Adults, Neurology, 2.11.25, issue 104 (3), doi:10.1212/WNL.0000000000210286
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Study EXPOSES Hidden Danger Lurking in Your Car
We think of our homes and cars as safe havens. But according to a startling new study, they may be flooding your lungs with microscopic plastic particles—every single day. Researchers in France recently found that adults inhale an average of 68,000 microplastic particles daily from indoor air alone. To put that in perspective, that’s about...
Mailbag: Is Modern Food Making You Snore?
“What can cause snoring, and is there a way to correct this issue?” —Seeking Silence Hi Seeking, Snoring happens when the soft tissues in your throat relax and vibrate as air passes through during sleep. While several factors can cause snoring—from sleep position to nasal congestion—I want to share one trigger that might surprise you....
This SMART Floss Exposes Hidden Health Danger
Scientists have created dental floss that doesn’t just clean between your teeth—it also tracks your stress while you’re flossing. Now, I know what you’re thinking… “Great—now even flossing is going to stress me out by telling me how stressed I am.” But this fascinating new tool from Tufts University could be a game-changer for understanding...
Is This "Safe" Sweetener Damaging Your Brain?
The headlines are alarming… “Popular Sugar Substitute Linked to Brain Cell Damage” and “Erythritol Could Damage Critical Brain Barrier” are just two of the dozens I’ve spotted recently. But before you toss every sugar-free product in your pantry, let’s take a closer look at what this study actually shows—and what it doesn’t. The latest research...
This Summer Threat Could SPIKE Your Blood Sugar
Picture this… It’s another scorching hot summer day. You crank up the air conditioning while watching the weather forecast, which predicts yet another “record-breaking” heat wave. It’s starting to feel like just another miserably uncomfortable summer. But what you might not realize is that—if you have diabetes—those rising temps could do far more damage to...
Move Over Yogurt—5 Foods That Pack MORE Probiotics
Let’s talk about your gut. The microbiome is the collection of trillions of bacteria and other tiny organisms that live in and on your body—especially in your gut—and help keep you healthy. I’ve written often about how vital it is to maintain a healthy microbiome. And you might have dutifully added yogurt to your shopping...
Is Your Heart Older Than YOU?
Maybe you feel young for your age. Good energy, decent sleep, eating your veggies. But what if I told you your heart might be a decade older than the rest of you? That’s exactly what researchers at Northwestern University found in a new study published in JAMA Cardiology. The average American woman’s heart is about...
Mailbag: 3-Pronged Attack CRUSHES Diabetes at the Source
“They told me I might have diabetes, so I would like to know how I can battle and eliminate diabetes.” —Fighting Back Hi Fighting, You have the exact right attitude—it will be your best weapon in this battle. Let’s face it, receiving a diabetes diagnosis is disturbing. You’re sitting there, shocked and wondering what it...
7 Natural Ways to Beat Jet Lag and Motion Sickness
Are you trying to squeeze in one last vacation this summer? Maybe it’s a beach getaway, a cross-country flight, or even a cruise. But let’s be honest: nothing takes the shine off a vacation faster than feeling nauseous on a boat… or jet-lagged and groggy for days after a flight. So, let’s talk about how...
The Trigger Behind America's Brain Health Crisis
I’ve been warning about ultra-processed foods for years. But I’ll admit—even I was surprised by this latest research. A new study found that your favorite packaged snacks and sweetened beverages might be doing much more than just expanding your waistline. These ultra-processed foods could be setting the stage for serious brain problems down the road....