Comfort foods like bacon, sausages, and salami might be more harmful to your brain than you think. A recent study published in the medical journal Neurology in January 2025 has revealed a concerning connection between processed red meat consumption and cognitive decline, with even a modest daily intake linked to an increased risk of dementia.
The study indicates that individuals who eat at least a quarter serving of processed red meat every day have a 13% higher risk of developing dementia compared to those who consume little to no processed meat.
The study also found that higher consumption of processed red meats was associated with accelerated cognitive aging, meaning that eating more of these foods could make your brain age faster. In fact, each additional serving of processed red meat daily was linked to about 1.6 years of cognitive aging.
Participants in the study reported increased instances of subjective cognitive decline (SCD), which includes memory lapses, difficulty concentrating, and other signs of cognitive impairment.
What’s Behind the Connection?
Experts believe the harmful effects of processed red meats on brain health can be traced to two key factors: high levels of saturated fats and salt. Processed meats are often packed with both, and these substances can wreak havoc on your brain.
Saturated fats can trigger chronic inflammation in the body, including the brain, which is a known risk factor for neurodegenerative diseases like Alzheimer’s. High sodium levels in these meats contribute to high blood pressure, which restricts blood flow to the brain, depriving it of essential nutrients and oxygen, and impairing cognitive function over time.
Another contributing factor could be the effect processed meats have on your gut microbiome. Studies suggest that red meat consumption can alter the gut bacteria, leading to the production of a compound called trimethylamine N-oxide (TMAO).
Elevated TMAO levels have been linked to cognitive dysfunction and the build-up of harmful proteins in the brain that are associated with Alzheimer’s disease.
Changing Your Diet for Better Brain Health:
While the findings are alarming, there’s good news: dietary changes can help protect your brain. The study suggests that replacing processed red meat with healthier alternatives can significantly reduce your risk of cognitive decline. For example, swapping out a daily serving of processed meats with nuts or legumes was linked to a 20% reduction in dementia risk.
Additionally, replacing processed meats with fish showed a protective effect against cognitive aging.
Experts recommend following diets like the Mediterranean diet or the DASH diet to improve brain health. The Mediterranean diet focuses on fruits, vegetables, whole grains, legumes, healthy fats like olive oil, and moderate amounts of fish and poultry.
Research has shown that this diet can reduce the risk of cognitive decline and improve mental health. The DASH diet, which is similar but also emphasizes low-fat dairy and limits saturated fats, red meat, and added sugars, has similar brain-boosting benefits.
For those looking for a diet that specifically targets cognitive function, there’s the MIND diet, a combination of the Mediterranean and DASH diets, with extra emphasis on leafy greens, berries, nuts, and seafood. The MIND diet has shown promise in improving cognitive function and possibly reducing the risk of dementia.
A Step Toward Better Brain Health:
If you’re concerned about your cognitive health, now is the time to take action. Cutting back on processed red meats, especially those packed with sodium and saturated fats, and replacing them with healthier food options can help reduce your risk of dementia and slow down cognitive aging.
By adopting a brain-healthy diet rich in antioxidants, healthy fats, and brain-boosting nutrients, you can protect your mind as you age and give yourself the best chance at a sharp and clear mind for years to come.
