3 popular foods that can cause major brain problems: Neurologists warn about long-term damage
With dementia cases rising across the world, doctors and researchers are increasingly focusing on how everyday lifestyle choices influence long-term brain health. While age and genetics remain major risk factors, neurologists say diet plays a crucial role in how the brain ages. Certain eating patterns may help protect memory and thinking skills, while others can quietly damage blood vessels and brain cells over time. As awareness grows, experts are warning that some popular and widely consumed foods may increase the risk of cognitive decline when eaten frequently.
Health organisations broadly agree that diets rich in fruits, vegetables, whole grains, and healthy fats are linked to better brain function. As per Unilad, the Alzheimer’s Society notes that the Mediterranean diet, in particular, supports overall brain health because it provides antioxidants that help reduce damage to brain cells associated with Alzheimer’s disease. Research referenced by the organisation suggests that people who closely follow this eating pattern may lower their risk of developing dementia by as much as 23 per cent.
However, alongside foods that support brain health, neurologists have identified several items that may do the opposite.
Fizzy drinks and sugary sodas
Sugary fizzy drinks are among the foods neurologists most strongly advise limiting. Neurologist Dr Shaheen Lakhan told HuffPost that these beverages contain high amounts of simple sugars, which can damage the blood vessels that supply the brain. When these vessels are affected over time, the brain may not receive enough oxygen and nutrients to function properly.
Dr Lakhan also explained that excess sugar can trigger inflammation in the brain. In the short term, this may contribute to mood changes, irritability, poor sleep, and difficulty concentrating. With long-term consumption, the cumulative damage may raise the risk of strokes and early-onset cognitive decline, including dementia.
Margarine and foods high in trans fats
Margarine is often marketed as a healthier substitute for butter, but neurologists caution that this belief does not always reflect reality. According to Dr Shae Datta, many margarines contain trans fats, which are known to increase harmful cholesterol levels and damage blood vessels throughout the body, including those in the brain.
Dr Datta referred to research published in the journal Neurology, which found that older adults with higher levels of elaidic acid, a common trans fat, in their blood were more likely to develop dementia. Based on this evidence, experts suggest choosing healthier fats such as olive oil, which is central to the Mediterranean diet.
French fries and deep-fried foods
French fries and other deep-fried foods are another concern when it comes to brain health. Neurologist Dr Pedram Navab has explained that diets high in fatty foods can harm the blood vessels that supply the brain, affecting blood flow and oxygen delivery.
Dr Navab noted that these foods may weaken the blood-brain barrier, a protective structure that prevents harmful substances from entering brain tissue. When this barrier is compromised, it can lead to damage in the hippocampus, a part of the brain that plays a key role in learning and memory, potentially contributing to cognitive impairment over time.
Why these warnings matter
The Cleveland Clinic explains that dementia is not a single disease but a term used for a group of symptoms that affect memory, thinking, behaviour, and daily functioning. It most commonly results from damage to brain cells, with Alzheimer’s disease being the leading cause. While dementia usually affects people over 65, experts stress that long-term habits, including diet, can influence how the brain ages.
Neurologists emphasise that no single food causes dementia on its own. However, reducing intake of sugary drinks, trans fats, and heavily fried foods, while following a heart-healthy diet, may help protect brain function over the long term. For many, these small dietary changes could play a meaningful role in maintaining memory and cognitive health as they age.
Health organisations broadly agree that diets rich in fruits, vegetables, whole grains, and healthy fats are linked to better brain function. As per Unilad, the Alzheimer’s Society notes that the Mediterranean diet, in particular, supports overall brain health because it provides antioxidants that help reduce damage to brain cells associated with Alzheimer’s disease. Research referenced by the organisation suggests that people who closely follow this eating pattern may lower their risk of developing dementia by as much as 23 per cent.
However, alongside foods that support brain health, neurologists have identified several items that may do the opposite.
Fizzy drinks and sugary sodas
Sugary fizzy drinks are among the foods neurologists most strongly advise limiting. Neurologist Dr Shaheen Lakhan told HuffPost that these beverages contain high amounts of simple sugars, which can damage the blood vessels that supply the brain. When these vessels are affected over time, the brain may not receive enough oxygen and nutrients to function properly.
Dr Lakhan also explained that excess sugar can trigger inflammation in the brain. In the short term, this may contribute to mood changes, irritability, poor sleep, and difficulty concentrating. With long-term consumption, the cumulative damage may raise the risk of strokes and early-onset cognitive decline, including dementia.
Margarine and foods high in trans fats
Dr Datta referred to research published in the journal Neurology, which found that older adults with higher levels of elaidic acid, a common trans fat, in their blood were more likely to develop dementia. Based on this evidence, experts suggest choosing healthier fats such as olive oil, which is central to the Mediterranean diet.
French fries and deep-fried foods
French fries and other deep-fried foods are another concern when it comes to brain health. Neurologist Dr Pedram Navab has explained that diets high in fatty foods can harm the blood vessels that supply the brain, affecting blood flow and oxygen delivery.
Dr Navab noted that these foods may weaken the blood-brain barrier, a protective structure that prevents harmful substances from entering brain tissue. When this barrier is compromised, it can lead to damage in the hippocampus, a part of the brain that plays a key role in learning and memory, potentially contributing to cognitive impairment over time.
Why these warnings matter
The Cleveland Clinic explains that dementia is not a single disease but a term used for a group of symptoms that affect memory, thinking, behaviour, and daily functioning. It most commonly results from damage to brain cells, with Alzheimer’s disease being the leading cause. While dementia usually affects people over 65, experts stress that long-term habits, including diet, can influence how the brain ages.
Neurologists emphasise that no single food causes dementia on its own. However, reducing intake of sugary drinks, trans fats, and heavily fried foods, while following a heart-healthy diet, may help protect brain function over the long term. For many, these small dietary changes could play a meaningful role in maintaining memory and cognitive health as they age.
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