This diet is shown to boost health and longevity.
The Mediterranean diet has consistently stood out as a healthful and enduring dietary choice, securing the top spot in the U.S. News & World Reports’ 2024 annual ranking for the seventh consecutive year. This plant-based eating plan emphasizes the consumption of multiple servings of fruits, vegetables, whole grains, legumes, nuts, olive oil, and seafood. Red meats are consumed sparingly, and dairy and poultry are in moderation, with an avoidance of highly processed and sugar-laden foods.
Researchers and dietitians highlight the long-term benefits of adhering to the Mediterranean diet, linking it to increased odds of a longer and healthier life. Numerous studies suggest a reduced risk of heart disease, Type 2 diabetes, and potential mitigation of cognitive decline. Catherine Itsiopoulos, a professor of nutrition and dietetics at RMIT University in Melbourne, underscores the diet’s historical significance, spanning thousands of years and being the most extensively researched cuisine globally in recent decades.
The Mediterranean diet’s primary focus on healthy fats, such as monounsaturated and polyunsaturated fats found in olive oil, seeds, fish, and nuts, sets it apart. Contrastingly, the unhealthy fats in red meat, cheese, dairy, and processed foods can contribute to arterial plaque formation and chronic inflammation. Chronic inflammation, identified by Dr. Selvi Rajagopal from Johns Hopkins University School of Medicine, can lead to immune system cells attacking organs and tissues.
Research indicates that the Mediterranean diet’s emphasis on fruits, vegetables, and legumes, rich in antioxidants and beneficial compounds, may combat chronic inflammation. Additionally, regular use of extra virgin olive oil may help reduce inflammation and lower blood pressure. However, experts caution that the diet’s effectiveness is best realized when embraced as a comprehensive lifestyle rather than relying solely on isolated elements.
Beyond cardiovascular benefits, the Mediterranean diet may reduce the risk of certain cancers, and a 2020 review suggests a lower risk of death from cancer. Moreover, studies highlight the diet’s positive impact on cognitive health, with a March study revealing a potential 25% reduction in dementia risk among seniors following the Mediterranean diet.
While the Mediterranean diet may not lead to rapid weight loss due to the calorie density of foods like olive oil and nuts, it offers a varied and enjoyable eating plan. Dr. Walter Willett from the Harvard T.H. Chan School of Public Health acknowledges that pairing the diet with regular exercise enhances the likelihood of sustained weight loss. Overall, the Mediterranean diet’s enduring popularity stems from its holistic approach to health and well-being.
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