Dementia is a leading cause of death in Australia, affecting over 421,000 people as of 2024, with numbers expected to nearly double by 2054. While scientists are still uncovering the full picture behind what causes dementia, more research is pointing to lifestyle factors—like diet—as important pieces of the puzzle.
One new study adds to the evidence, suggesting that eating too much processed red meat may increase your risk of developing dementia. The findings, published in the journal Neurology, suggest that regularly consuming processed red meats—such as sausages, salami, bacon and hot dogs—may be associated with a higher risk of cognitive decline over time.
What did the study find?
Researchers analysed data from two long-running health studies, which included 133,771 people who did not have dementia at the beginning of the study. Over a period of 43 years, participants completed surveys on their diet every two to four years.
The researchers looked closely at processed red meat consumption and grouped participants into three categories: low (less than 0.1 servings a day), medium (0.1 to 0.24 servings a day), and high (0.25 or more servings daily). One serving was considered to be about 85 grams.
Across the study period, 11,173 participants developed dementia. The results showed that those in the high intake group had a 13% higher likelihood of developing dementia than those in the low group.
People who ate the most processed red meat also demonstrated lower cognitive performance and faster signs of brain ageing.
“Higher intake of red meat, particularly processed red meat, was associated with a higher risk of developing dementia and worse cognition,” the researchers concluded. “Reducing red meat consumption could be included in dietary guidelines to promote cognitive health.”
Why might processed red meat raise the risk of dementia?
While the study didn’t explore exactly why eating more processed red meat was linked to a higher risk of developing dementia, experts say the findings aren’t surprising.
Neurologist Dr Jasmin Dao explains that the link may be both direct and indirect. Processed red meats have long been associated with increased risk of heart disease and type 2 diabetes—both of which are also known risk factors for dementia.
“These meats tend to be high in saturated fat and sodium, and those are associated with poorer brain and cardiovascular health,” says Dr Dao. “There’s also growing evidence linking diets high in saturated fat to brain inflammation and reduced cognitive performance.”
She notes that while there’s still a lot to learn, diet appears to play a role in brain health. “We know that healthy eating patterns are linked to better cognitive function over time,” she adds.
Is there a link between red meat and dementia?
The connection between unprocessed red meat and dementia risk is less clear. In this study, people who consumed more than one serve of unprocessed red meat a day had a 16% higher risk of experiencing subjective cognitive decline compared to those who ate less than half a serve daily.
Subjective cognitive decline refers to perceived memory issues or reduced mental clarity—it’s often considered an early sign of dementia, though not a diagnosis.
However, the study didn’t link unprocessed red meat directly to clinical dementia. Most existing research on this topic focuses on processed red meats, so it’s difficult to draw firm conclusions about unprocessed varieties at this stage.
How much red meat is OK to avoid dementia?
Because the link between red meat and dementia is still being explored, there’s no official “safe” amount. But studies continue to point to a common thread: the less processed red meat you eat, the better.
While occasional servings might not be harmful, research suggests keeping processed options—like sausages, salami, bacon and deli meats—to a minimum. Diets that emphasise whole foods such as legumes, poultry, fish, fruit, vegetables and nuts appear to offer better protection for the brain over time.
What else can I do to lower my risk of dementia?
If you’re looking to eat in a way that supports long-term cognitive function, the MIND diet is a promising approach. Designed to support brain health, the MIND diet combines elements of the Mediterranean and DASH diets—both of which are associated with reduced risk of cognitive decline and Alzheimer’s disease.
Key foods include
- Green leafy vegetables
- Other vegetables
- Berries (especially blueberries and strawberries)
- Nuts
- Legumes and beans
- Whole grains
- Fish and poultry
- Olive oil
- Resveratrol-rich foods like grapes
“These foods may help reduce inflammation in the brain and protect cognitive function as we age,” explains neurologist and dementia specialist Dr Verna Porter.
Outside of your diet, Dr Porter also suggests taking these steps to lower your risk of dementia:
- Move regularly: Aim for at least 150 minutes of moderate exercise each week.
- Stay socially connected: Maintaining face-to-face interactions helps stimulate brain activity.
- Challenge your mind: Read, take a class, or volunteer—anything that keeps your brain engaged.
- Sleep well: Prioritise getting seven to eight hours of quality sleep each night.
- Manage stress: Mindfulness practices like meditation, yoga, and time outdoors can all help reduce chronic stress.
When it comes to red meat, Dr Dao recommends a “less is more” approach. “Even small reductions in red meat intake can make a meaningful difference to your cognitive health over time,” she says.
The bottom line is to choose whole, nutrient-dense foods most of the time, support your body with movement and rest and aim for habits that benefit your brain for the long haul.
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