A major new study just published in JAMA Neurology uncovered something shocking: as many as 44% of dementia cases could be traced to three very familiar culprits—high blood pressure, diabetes, and smoking.
That’s nearly half of dementia cases by age 80!
These are the very same conditions that also lead to heart attacks and strokes. But now researchers have found that even when genetics aren’t stacked against you—even if you don’t carry the APOE ε4 “Alzheimer’s gene”—your vascular health could still quietly sabotage your brain.
The study followed nearly 8,000 people over 33 years, tracking their midlife and late-life health markers. What stood out was this: dementia risk wasn’t just about your genes or your age—it was about how well your blood vessels were functioning from your 40s through your 70s.
So what’s happening?
As vascular surgeon Dr. Christopher Yi explains, chronic high blood pressure, uncontrolled blood sugar, and smoking can damage the small vessels that feed the brain. Over time, this causes oxygen shortages, micro-strokes, and a slow, silent decline in brain health—even without any warning signs.
It’s not just Alzheimer’s. This is a type of dementia linked to damaged blood flow—something entirely preventable.
Even more eye-opening? Women, Black adults, and people without the APOE ε4 gene were especially vulnerable. In other words, people who might not think of themselves as “at risk” are often the most at risk if vascular health is ignored.
But here’s the good news: this isn’t a mystery. These are modifiable risk factors. Which means you can do something about them—starting now.
Here’s how to protect your brain naturally: Keep your blood pressure in check. Target under 120/80 mmHg if you can. Daily walking, deep breathing, and foods rich in potassium—like spinach, beans, and bananas—can help. Balance your blood sugar. Ditch the sodas and sweets. Focus on high-fiber vegetables, legumes, and healthy fats. Try time-restricted eating if your doctor gives the green light. Quit smoking—for good. It’s never too late. Even if you’ve smoked for decades, your body starts healing the moment you quit. Support circulation. Supplements like omega-3s, CoQ10, or beetroot powder may help improve blood flow—check with your doctor first. Get moving. Just 20–30 minutes of walking each day keeps blood vessels flexible and strong. There’s no miracle pill for memory loss. And Big Pharma has failed again and again to deliver on a cure. But that’s okay. Because the best protection might already be in your hands—and your habits.
When you take care of your heart, you take care of your brain too.
To staying sharp and strong,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
P.S. The simple trick to improve brain power.
Sources:
Pelc, C. (2025, June 20). Diabetes, hypertension, and smoking linked to higher dementia risk. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/diabetes-hypertension-smoking-linked-higher-dementia-risk-vascular-health#Vascular-health-necessary-for-a-healthy-brain
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