What are the benefits of a Mediterranean-style diet?

From the Guidelines

The Mediterranean diet is strongly recommended for its numerous health benefits, including reduced risk of heart disease, stroke, and certain cancers, as evidenced by the most recent and highest quality study 1. The Mediterranean diet is an eating pattern that emphasizes consuming plenty of fruits, vegetables, whole grains, legumes, nuts, and olive oil while limiting red meat and processed foods.

• Key components of the diet include:
  • High consumption of vegetables, fruit, legumes, nuts, and whole grains
  • Moderate consumption of lean protein, complex carbohydrates, and dietary fiber
  • Emphasis on monounsaturated fat, such as olive oil, and polyunsaturated fat, such as salmon
• The benefits of the Mediterranean diet likely stem from the combination of antioxidants, healthy fats, fiber, and phytonutrients, as suggested by research 1.
• To implement this diet, focus on plant-based meals, use olive oil as your primary fat source, incorporate herbs and spices instead of salt, and limit processed foods and added sugars.
• The Mediterranean diet has been associated with improved cognitive function, longevity, and weight management, making it a well-rounded and beneficial eating pattern for overall health and well-being, as supported by the 2023 AHA/ACC/ACCP/ASPC/NLA/PCNA guideline 1.

From the Research

Benefits of Mediterranean Style Diet

The Mediterranean diet has been associated with numerous health benefits, including:

• Reduced risk of cardiovascular disease 2, 3, 4
• Lower incidence of cancer, such as breast cancer and colorectal cancer 3, 4
• Improved mental health, including reduced risk of depression and anxiety 2
• Reduced risk of type 2 diabetes and improved glycaemic control in diabetic patients 3, 5
• Lower incidence of neurodegenerative disorders, such as Alzheimer's disease 5
• Increased longevity and reduced mortality risk 5

Key Components of the Mediterranean Diet

The Mediterranean diet typically consists of:

• High intake of fruit, vegetables, whole grains, and legumes 2, 3, 4
• High intake of monounsaturated fats from olive oil 3, 4
• Moderate consumption of fermented dairy products, fish, and poultry 2, 3
• Low intake of red meat and processed foods 2, 3
• Moderate alcohol consumption, particularly red wine 4, 6

Mechanisms of Action

The exact mechanisms by which the Mediterranean diet exerts its beneficial effects are not fully understood, but may include:

• Lipid-lowering effect 3
• Protection against oxidative stress and inflammation 3
• Modification of hormones and growth factors involved in cancer pathogenesis 3
• Inhibition of nutrient sensing pathways and gut microbiota-mediated production of metabolites influencing metabolic health 3