The MIND diet is based in part on the Mediterranean diet and the DASH diet. The TLC diet is another healthy diet that is aimed specifically at lowering cholesterol.
This is a comparison of the components of these four diets.
| MIND diet* | Mediterranean** | DASH*** | TLC**** | |
| Green, leafy veg | >6 /week | Eat vegetables at every meal | 3-4 vegetables/day | Vegetables/ Dry Beans/Peas 3–5/day |
| Other veg | >1/day | |||
| Nuts | >5/week | Eat small amounts | Nuts, seeds, and legumes 3/week | |
| Berries | >2/week | Eat fruit at every meal | All Fruits 3-4/day | All fruits 2-4/day |
| Beans | >3/week | Eat frequently | With nuts | |
| Whole grains | >3/day | Eat frequently | 4-5/day | 6 or more/day |
| Fish | >1/week | > 2/week | Meat, fish, and poultry 3 oz. or less/day | Meat/poultry, and fish <5 oz/day |
| Poultry | >2/week | Moderate amounts | ||
| Olive oil | primary oil | primary oil/fat | Fats & oils: 1/day | Unsaturated oils and nuts |
| Wine | 1/day | < 1/day, usually red | Not mentioned | Not mentioned |
| Red meat | < 4/week | <2/mo | Lean meats with fish & poultry | Lean meat included with fish & poultry |
| Butter & stick margarine | < TBSP/day | Use olive oil or canola oil instead | Fats and oils limited to 1/day | Unsaturated oils and nuts |
| Cheese | < 1/week | Eat small amounts | Low fat | Included in low fat dairy |
| Pastries and sweets | <5/week | Only occasionally | <3 /week | |
| Fried foods & fast food | < 1/week | Not mentioned | Low fat and lean emphasized | |
| Low-fat Dairy | Not mentioned | Moderate amounts | 2-3/day | 2-3/day low fat |
| Salt | Not mentioned | Replace with herbs and spices | 2300 mg Sodium/day | |
| Eggs | Not mentioned | < 2 yolks/week |
MIND diet info from this article:
| Morris, M. C., Tangney, C. C., Wang, Y., Sacks, F. M., Barnes, L. L., Bennett, D. A., & Aggarwal, N. T. (2015). Mediterranean-dietary approach to systolic hypertension diet intervention for neurodegenerative delay diet slows cognitive decline with aging. Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association, doi:10.1016/j.jalz.2015.04.011 |
**Mediterranean Diet info from http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
***DASH diet info from http://www.nhlbi.nih.gov/health/health-topics/topics/dash/followdash based on 1200 cal diet
****TLC diet info from http://www.nhlbi.nih.gov/files/docs/public/heart/chol_tlc.pdf pp. 34-35