As more people look for ways to protect brain health as they age, new research suggests that what's on the plate may matter more than many realize. But experts say the key is not simply eating less meat - it's choosing the right kinds of plant-based foods.

A large new study found that people who followed healthier plant-based eating patterns in midlife had a lower risk of developing Alzheimer's disease and other forms of dementia later on. According to CNN, the findings add to growing evidence that diet may play a role in long-term brain health.

The study followed nearly 93,000 adults in Hawaii and California for an average of 11 years. Researchers found that people who ate the most plant-based foods overall had a 12% lower risk of dementia than those who ate the least. Those who ate higher-quality plant foods - such as whole grains, vegetables, fruits, legumes and nuts - had a 7% lower risk.

By contrast, diets high in refined grains, sugary foods, fruit juice and processed plant-based items were linked to a higher dementia risk. People who consumed the most unhealthy plant-based foods had a 6% greater risk, showing that simply avoiding animal products is not enough.

Researchers also found that improving diet later in life may still help. Among participants who changed their eating habits over time, those whose diets became healthier had an 11% lower dementia risk, while those whose diets worsened saw a 25% higher risk. Experts say the findings do not prove cause and effect, but they highlight how food quality may support healthier aging.