Alzheimer’s (AD) is the most common form of dementia and it impacts over seven million Americans right now. This number is expected to double in the next 25 years. At first AD progresses slowly. It starts by just short-term memory loss (we all seem to have a bit of that, like not remembering why we went into a particular room), but it progresses into getting lost on the way home, repeating tasks because you don’t remember doing them already, and so on. Eventually, your family has to take care of you, and finally you need 24-hour care to make sure you don’t wander off in the middle of the night. It affects physical function, like the way you walk, as well as mental behavior. But there is hope, and we’ll talk about that in. this blog.
Genetics, of course, play a role. In this case, the ApoE4 gene variant is the strongest known risk factor. If people carry both copies of the ApoE4 variant, meaning they’re homozygotes, they face an 8-12 fold increased risk compared to those that have neither copy of ApoE4. Doctors have believed that the ApoE4 allele made AD almost a certainty, but here we will talk about how a plant-based dietary pattern lowers risk of AD by 35% or more for those with the double ApoE4 gene.
So here are the facts about the study that showed this dramatic lower risk of Alzheimer’s disease.
New Study Shows Dramatic Reduction in AD risk with Mediterranean Diet
This study was just published in August 2025 in the journal Nature Medicine. Researchers at Harvard analyzed over 5,700 people who they followed for 34 years In the NHS and the HPFS cohorts. They found that closely adhering to a Mediterranean diet slashed dementia risk by at least 35% in those with the double APOE4 genes. The Mediterranean diet is rich in plant foods, though not as heavy in plant foods as the Hallelujah diet, and it does include some animal products. Nevertheless, they found that following the Mediterranean diet did improve metabolic function, which supports brain health. As the lead author, Yuxi Liu, noted, “improving metabolic function in people with ApoE4 through diet might explain… the huge fall in dementia risk.” Dr. Richard Isaacson, a neurologist, called it a “stop the presses” kind of finding, emphasizing that genes aren’t people’s destiny—diet and lifestyle factors can trump genetics.
Even though this study was new, it is in agreement with previous studies. A 2019 review from the journal Advances in Nutrition analyzed dozens of studies and found that higher adherence to the Mediterranean, DASH, or MIND diets were linked to less cognitive decline and lower Alzheimer’s disease risk. The evidence didn’t always point to an improvement with these diets, but it did tend to lean that way in the majority of the studies. And the best results were seen with the MIND diet, which includes more vegetables and berries than the other diets.
The MIND Diet: A Super-Healthy Mediterranean Diet for Brain Health
The MIND diet, a construct developed by Rush University researchers, combines the best of Mediterranean and DASH principles with the goal of improving brain health. It prioritizes:
- Green leafy vegetables (e.g., spinach, kale) daily for their folate and flavonoids.
- Berries (e.g., blueberries, raspberries, blackberries, strawberries) at least twice a week for potent antioxidants.
- Whole grains, nuts, beans, fish, and poultry in moderation.
- Olive oil as the primary fat.
- Limited amounts of red meat, butter, cheese, pastries and fried foods.
Studies show MIND adherents have slower cognitive decline—equivalent to being 7.5 years younger mentally—and up to 53% lower AD risk.
In my previous blog, “MIND Diet: Is It the Ultimate Health Hack?“, I compared it to the Hallelujah Diet. While the MIND diet is flexitarian (allowing some animal products like fish and poultry), it’s a fantastic entry point for better brain health. U.S. News & World Report ranked it #1 for brain health in 2025, and it’s consistently in the top 5 overall diets, even though it was literally created by research scientists and doesn’t exist in the “wild.”
Taking It Further: The Hallelujah Diet for Alzheimer’s Prevention and Potential Reversal
If the MIND diet is a solid step forward, then the Hallelujah diet is a leap forward for those seeking maximum impact. The Hallelujah Diet, created by Reverend George Malkmus, is modeled after God’s instructions in Genesis 1:29. It emphasizes raw living plant foods to nourish living cells, because living bodies need nourishment from living foods. Doing so unlocks the body’s self-healing potential to the maximum amount. The Hallelujah Diet could include as much as about 1,000 grams of vegetables and 700 grams of fruit each day (internal data)—which is considerably more than found in any other diet.
The new Nature Medicine study revealed that Mediterranean style eating improves metabolism for people with the ApoE4 gene type. The Hallelujah diet, with its emphasis on raw fruits and vegetables and no junk, could even do better than this—which explains why users have reported over 170 different diseases going away while using the Hallelujah Diet, including some cognitive issues.
Hallelujah Diet vs. MIND Diet: A Quick Recap
Here’s a quick recap from my earlier comparison of the MIND diet and the Hallelujah Diet.
Similarities between them
Both diets prioritize plants, get rid of processed food, and use mostly olive oil for food preparation. Both diets aim for holistic health beyond just weight loss.
Differences in the diets
The Hallelujah Diet is fully vegan and focused on raw food, and is more strict. The Hallelujah diet also includes supplements like B12, Vitamin D3/K2, and iodine to help address modern deficiencies. The Hallelujah diet isn’t just a diet; it is a lifestyle. We also emphasize exercise, deep restorative sleep, and stress management, and trust in God for comprehensive benefits.
So if you can reduce AD risk by 35 to 53 percent—just imagine the potential of using the Hallelujah Diet with Alzheimer’s disease, especially for people with the double ApoE4 carriers.
Final Thoughts: Choose the Most Nutrient Dense Diet for Best Results
The science is clear: Diets like Mediterranean, DASH, and MIND can slow or prevent AD, with MIND leading by a bit. But if you want to further optimize your diet, you can choose the Hallelujah Diet—it is more nutrient dense than even these diets that have been studied rigorously. The Hallelujah Diet is potentially the best way to invoke self-healing in your body. If you know you’re at risk for Alzheimer’s (AD) or have already seen mental slips, you should start right away. Try our Hallelujah Diet Get Started Kit or delve into the MIND diet principles as a bridge.
