From the Guidelines
The Mediterranean diet has been consistently shown to have numerous health benefits, including reducing the risk of chronic diseases such as cardiovascular disease, type 2 diabetes, and certain types of cancer.
Key Components of the Mediterranean Diet
- High intake of fruits, vegetables, legumes, whole grains, fish, and dairy products
- High intake of monounsaturated fats (MUFAs) from sources such as olive oil
- Moderate intake of fish and poultry
- Low intake of red meat and processed foods
Health Benefits
- Reduced risk of cardiovascular disease 1
- Improved blood lipid profiles and reduced triglyceride levels 1
- Reduced risk of type 2 diabetes and certain types of cancer 1
- Improved cognitive function and reduced risk of dementia 1
- Positive effects on the gut microbiome, including increased abundance of beneficial bacteria such as Faecalibacterium prausnitzii and Roseburia 1
Evidence Quality
The evidence for the health benefits of the Mediterranean diet is based on a large body of consistent evidence from epidemiological studies, clinical trials, and meta-analyses 1. The Mediterranean diet is widely recommended by health organizations and dietary guidelines as a healthy and balanced dietary pattern.
From the Research
Effects of the Mediterranean Diet on Health
The Mediterranean diet has been associated with numerous health benefits, including:
- Reduced risk of cardiovascular disease and cancer 2, 3, 4, 5, 6
- Improved cognitive health 2
- Reduced risk of type 2 diabetes, atrial fibrillation, and breast cancer 3
- Increased life expectancy 3
- Protective effects against chronic diseases, such as diabetes, cardiovascular diseases, cancer, aging disorders, and overall mortality 4
Mechanisms of the Mediterranean Diet's Effects
The exact mechanisms by which the Mediterranean diet exerts its beneficial effects are not fully understood, but several key adaptations have been identified:
- Lipid-lowering effect 3, 4
- Protection against oxidative stress, inflammation, and platelet aggregation 3
- Modification of hormones and growth factors involved in the pathogenesis of cancer 3
- Inhibition of nutrient sensing pathways by specific amino acid restriction 3
- Gut microbiota-mediated production of metabolites influencing metabolic health 3
Components of the Mediterranean Diet
The Mediterranean diet is characterized by the consumption of a wide variety of foods, including: