In fact, for the fifth year in a row, the U.S. News & World Report’s annual ranking revealed that the Mediterranean diet continues to be named the best overall diet, concluding that it may offer a host of health benefits, including weight loss, heart and brain health, cancer prevention, and diabetes prevention and control. Here, learn the basics of this tried-and-true diet, the numerous health benefits associated with it, and how to get started today. They found that people in Italy and Greece had the lowest risk of developing coronary heart disease, partially due to their diet. So what exactly does the Mediterranean diet look like? Unlike diets like paleo and keto, it does not limit macros or calories or cut out any particular food groups (such as grains). Instead, it focuses more on a healthy pattern of eating real, whole foods within every food group—possibly making you less likely to feel restricted and more likely to stick to it. A typical, balanced Mediterranean diet includes antioxidant-rich fruits, vegetables, whole grains, beans, legumes, nuts, seeds, olive oil, herbs, and spices. It also promotes regular consumption of omega-3-rich fish and seafood and weekly consumption of poultry, eggs, cheese, and yogurt. The diet limits red meat, sweets, and other processed foods. Red wine is encouraged in moderation, but it’s not a must. Coffee and tea are also allowed, but focus on drinking lots and lots of water. “It’s usually the diet I recommend for my diabetic, heart disease, and autoimmune patients who do not have any food allergies or intolerances,” Bindiya Gandhi, M.D., an American Board Family Medicine–certified physician, told mbg. The Mediterranean diet is also more than just a diet—it emphasizes physical activity and social relationships. So exercising (even just walking) and dining with friends regularly is also encouraged. Here are some of the most exciting science-backed benefits of the Mediterranean diet to date: The landmark 2013 PREDIMED study1, which followed over 7,000 people, found that people eating a Mediterranean style diet rich in olive oil and nuts had significantly lower risk of experiencing a major cardiovascular event such as a heart attack or stroke. These people also had fewer cardiovascular disease risk factors such as central obesity. Healthy fats—like those found in nuts, olive oil, and fatty fish—are likely a key element of the Mediterranean diet’s heart-health benefits. Omega-3 fats, for instance, lower “bad” LDL cholesterol, raise “good” HDL cholesterol, reduce inflammation, and improve insulin resistance. High levels of fiber and antioxidants from a variety of vegetables, fruits, and red wine have cardioprotective effects as well. Largely due to these improvements in heart health, the Mediterranean is also associated with an increased life span2. “A high-fiber diet improves diabetes and glucose intolerance, keeps you full, and makes you less likely to gain weight,” says Gandhi. In fact, the Mediterranean diet has been shown to be more effective for weight loss than a low-fat diet3; and it’s been linked to a reduction in risk of chronic diseases such as type 2 diabetes4 and metabolic syndrome5. Antioxidants are compounds that help stop or slow oxidative damage and reduce inflammation throughout the body—which is why they’re often associated with a reduced risk of cancer6 and neurodegenerative diseases7. In fact, studies show that the Mediterranean diet has a protective effect against various types of cancers. In one research review8 (encompassing 83 studies and over two million people), the Mediterranean diet was associated with a reduced risk of breast cancer, colorectal cancer, and gastric cancer. Researchers credited the diet’s higher intake of fruits, vegetables, and whole grains. Research has shown that the Mediterranean diet may delay or reduce the risk of Alzheimer’s9 disease, as well as depression10. Higher dietary intake of carotenoid antioxidants, found in a number of fruits and vegetables eaten on a Mediterranean diet (carrots, spinach, kale, sweet potatoes, tomatoes, apricots, melons, etc.), has specifically been linked to improved mood and optimism11. In one study12, primates that were fed a plant-heavy Mediterranean diet had a significantly higher population of good gut bacteria than those eating a typical meat-focused Western diet. Gut health is also closely tied to mental health, which may be another reason a Mediterranean diet is associated with better mood. In general, you want to try to base your meals around fruits and vegetables (aim for about nine servings a day), whole grains, beans, nuts, and legumes. Add in some healthy fats such as omega-3-rich fish and olive oil. And, if you’re in the mood for meat, stick to lean meats such as chicken and turkey. Here’s a breakdown of what to eat on the Mediterranean diet: Here are some meal ideas to get you started, but feel free to mix and match with the foods above: Snack: pita, carrot slices, and hummus Lunch: Greek salad (greens, olives, tomatoes, feta, oil, and vinegar) with chicken Dinner: grilled artichoke hearts with olive oil, lemon, tomatoes, and olives Snack: two figs stuffed with almond butter Lunch: lentil soup and a piece of fruit Dinner: grilled salmon with tzatziki, bulgur, and broccoli rabe Snack: crunchy roasted chickpeas and a piece of fruit Lunch: mixed greens salad with sardines, tomatoes, cucumber, chickpeas, and vinaigrette Dinner: flatbread pizza with grilled vegetables and mozzarella Snack: babaganoush with veggie slices Lunch: quinoa salad with olives, tomatoes, feta, and herbs Dinner: zucchini noodles with pesto, sun dried tomatoes, and grilled chicken Snack: small handful of pistachios Lunch: tuna salad (made with olive oil) on a bed of arugula Dinner: couscous and lentil salad with roasted cauliflower, pistachios, and mint Snack: melon slices wrapped in prosciutto Lunch: butternut squash salad with arugula, pumpkin seeds, pomegranate seeds, goat cheese Dinner: whole wheat pasta with grilled vegetables and salmon Snack: small bowl of olives Lunch: whole grain bread sandwich with hummus, mozzarella, tomato slices, and basil Dinner: shrimp and broccoli stir fry
