Amid the excitement surrounding the Mediterranean diet for almost fifty years, from television programs to social media personalities, and numerous studies and articles highlighting its health and longevity advantages, questions have arisen about the scientific basis behind the claims of its purported health effects.
After analyzing data from over 12 million individuals to ascertain the healthiest dietary pattern, a new research paper published in the esteemed New England Journal of Medicine indicated that “the Mediterranean diet helps reduce mortality, prolong life, and prevent cancer, heart disease, diabetes, and Alzheimer’s,” according to a recent publication by the INC website.
So, what exactly is the Mediterranean diet? Why is it considered the best for overall health? What are its key secrets?
More than just a diet
The Mediterranean diet is a cultural lifestyle based on “a set of practices and traditions prevalent in certain countries bordering the Mediterranean Sea, particularly Greece and Italy, beginning with an appreciation for nature and culminating in culinary practices.”
It was first introduced in 1975 by American biologist Ancel Keys and his chemist wife Margaret Keys, described as “a unique way of life.”
Research suggests that this diet is “effective in decreasing cardiovascular disease and certain cancer types, aids in maintaining a healthy weight, reduces cognitive decline and depression, and promotes long-term health.”
The Mediterranean diet is known for its effectiveness in reducing cardiovascular diseases and some forms of cancer (Pixabay).
This is largely due to its emphasis on a low-sugar and low-red-meat eating pattern, which includes increased consumption of olive oil, whole grains, legumes, fish, eggs, fresh fruits and vegetables, nuts, herbs, and spices.
By the 21st century, the Mediterranean diet emerged as one of the most popular dietary regimes. In 2024, it was ranked #1 for the seventh consecutive year—since 2018—as the best heart-healthy diet, the best diet for bone and joint health, the best diet for diabetes, the best diet for healthy eating, and the second-best vegetarian diet.
An ideal solution for a healthy and long life
The findings from the latest research paper are not the first to highlight the impressive health benefits of the Mediterranean diet. A study from Harvard University conducted last year examined the outcomes for individuals living in colder climates—such as the United Kingdom—who adopted the Mediterranean diet.
The researchers concluded that those who made the switch had a 29% lower risk of mortality during the study period and a 28% lower risk of cancer.
Prior to this, a 2020 review established that transitioning to a Mediterranean diet “significantly improves cardiovascular health, reduces all-cause mortality, helps prevent dementia, diabetes, and aids in maintaining a healthy weight.”
The research further champions the Mediterranean diet as “the best solution for a healthy and long life,” as it “focuses more on nutrient-rich foods” while helping to maintain a healthy weight, rather than “fixating on what not to eat.”
The Mediterranean diet can assist in “keeping your cardiovascular, skeletal, digestive, and nervous systems functioning well, while lowering your risk of developing or recurring diseases,” according to the Mayo Clinic.
By including all food groups—rather than excluding them as seen in most other diets—the Mediterranean diet offers comprehensive nutrition and sustainability, making it a lifelong dietary approach.
Secrets of the Mediterranean Diet
In an article on the Business Insider website, American writer Alexandra Frost disclosed some secrets of the Mediterranean diet, highlighting how her Macedonian ancestors thrived into their nineties by adhering to it. Here are six key points:
- Don’t shy away from vinegar. At traditional Mediterranean dinners, our ancestors would hold a bottle of vinegar in one hand and a piece of bread in the other. Vinegar and olive oil are essential components that enhance the flavor of their dishes.
- Replace tempting snacks with Greek salad or pickles. Instead of indulging in chips and French fries, Greek salad can provide equal satisfaction. It’s simply a mix of onions, cucumbers, tomatoes, and optional peppers, drizzled with olive oil, vinegar, salt, and topped with feta cheese. It can complement everything from pizza and sandwiches to pasta and rice.
By the 21st century, the Mediterranean diet had become one of the most popular dietary choices (pixels).
- Pickles or turshi represent a beloved variety of pickled vegetables in salt, vinegar, and some water, common in the Mediterranean region.
- Opt for soup instead of sandwiches. While it might be tempting to make a simple sandwich with salami and cheese for lunch, enjoying chicken or lentil soup with lemon is an easier way to load up on protein and vegetables.
- You can still enjoy dessert. Following a Mediterranean diet doesn’t mean skipping dessert. You can enjoy a scoop of ice cream with plenty of fruits and nuts, or a bowl of assorted cut fruits as part of your breakfast.
- Peppers are a versatile and tasty ingredient. “My grandfather believed that his healthy gut was due to peppers,” says Frost. They are a family staple in meals, often stuffed with ground beef and rice, and a mix of tomato sauce and peppers can enhance fast food meals that typically lack vegetables, like cheeseburgers and pizza. Roasted peppers are also tossed with olive oil and vinegar after peeling.
Peppers are a delicious and varied component of the Mediterranean diet (pixels).
- You don’t have to eliminate dairy. The Mediterranean diet does not restrict cheese and dairy. It encourages enjoying full-fat cheese, milk, and yogurt, allows real cream in morning coffee, and makes feta cheese a regular feature at every meal except breakfast.
Amid the hype surrounding the Mediterranean diet for nearly half a century, from TV shows to social media influencers, and the many studies and articles touting its health and longevity benefits, questions have been raised about the science behind the claims about the supposed health effects of eating the Mediterranean diet.
After researchers analyzed data from more than 12 million people to determine “the healthiest eating pattern ever,” a new research paper published in the prestigious New England Journal of Medicine showed that “the Mediterranean diet helps reduce death, live longer, and avoid cancer, heart disease, diabetes, and Alzheimer’s,” according to a recent publication by the INC website.
So what exactly is the Mediterranean diet? Why is it the best for overall health? What are its best secrets?
Not Just an Eating Regimen
The Mediterranean diet is a social culture based on “a set of practices and traditions prevalent in some countries bordering the Mediterranean basin, especially Greece and Italy, starting with concern for nature and ending with the kitchen.” It was first published in 1975 by American biologist Ancel Keys and his chemist wife Margaret Keys, as “a unique way of life.”
This diet is effective in reducing cardiovascular disease and some types of cancer. Studies indicate that it helps maintain a healthy weight, reduces cognitive decline and depression, and supports long-term health. The Mediterranean diet relies on a low-sugar and red-meat eating pattern, featuring more olive oil, whole grains, legumes, fish, eggs, fresh fruits and vegetables, nuts, herbs, and spices.
By the 21st century, the Mediterranean diet had become one of the most popular diets. In 2024, it was ranked #1 for the seventh year in a row— since 2018—as the best heart-healthy diet, the best diet for bone and joint health, the best diet for diabetes, the best diet for healthy eating, and the second-best vegetarian diet.
The Perfect Solution for a Healthy and Long Life
The findings of the latest research paper are not the first evidence that the Mediterranean diet has impressive health benefits. A study from Harvard University last year followed the outcomes when people living in cold places, such as the United Kingdom, switched to the Mediterranean diet.
The researchers concluded that those who made this switch had a 29% lower risk of death during the study period and a 28% lower risk of cancer. Prior to that, a 2020 review found that switching to a Mediterranean diet “makes a real difference to cardiovascular health, all-cause mortality, dementia risk prevention, diabetes prevention, and maintaining a healthy weight.”
The research praises the Mediterranean diet as “the best solution for a healthy and long life,” as it “focuses more on what to eat from nutrient-rich foods,” while promoting a healthy weight — rather than “getting caught up in what not to eat.” This holistic approach helps “keep your cardiovascular, skeletal, digestive, and nervous systems functioning properly,” reducing the risk of developing or recurring diseases, according to the Mayo Clinic.
By including all food groups—rather than excluding them, as in most other diets—the Mediterranean diet ensures comprehensive nutrition and sustainability, allowing its approach to be followed “forever.”
Secrets of the Mediterranean Diet
In an article on the Business Insider website, American writer Alexandra Frost revealed some of the secrets of the Mediterranean diet, after her Macedonian ancestors lived to the age of 90 by adhering to it. Here are six intriguing insights:
- Don’t Be Afraid of Vinegar: At the Mediterranean dinner table, our ancestors would hold a bottle of vinegar in one hand and a piece of bread in the other. Vinegar and olive oil are essential ingredients to give their food a lighter, more delicious flavor.
- Swap Temptations for Greek Salad or Pickles: Instead of easy snacks like chips and French fries, Greek salad can make you feel just as satisfied. It’s a mixture of onions, cucumbers, tomatoes, and optional peppers, drizzled with olive oil, white or red vinegar, salt, and feta cheese.
- Pickles or Turshi: A popular variety of pickled vegetables in salt, vinegar, and water, known in the Mediterranean region.
- Swap Sandwiches for Soup: Eating chicken or lentil soup with lemon is an easy way to enhance your lunch with protein and veggies.
- You Can Enjoy Dessert: Following a Mediterranean diet doesn’t mean sacrificing dessert. Enjoy a scoop of ice cream with various fruits and nuts, or have a cup of freshly cut fruits at breakfast.
- Peppers are Versatile Ingredients: “My grandfather credited his healthy gut to peppers,” says Frost. They can be stuffed with ground beef and rice or tossed with olive oil and vinegar after roasting.
- You Don’t Need to Give Up Dairy: The Mediterranean diet includes full-fat cheese, milk, yogurt, and allows real cream in coffee, making feta cheese an essential ingredient at every meal except breakfast.
Benefits and Practical Tips for Mediterranean Diet
Adopting the Mediterranean diet comes with numerous health benefits:
- Lower Risk of Chronic Diseases: Studies demonstrate that adherence to this diet reduces the risk of heart disease, diabetes, and certain types of cancer.
- Improved Mental Health: The diet has been linked to lower levels of depression and a reduced risk of cognitive decline.
- Weight Management: The Mediterranean diet supports sustainability, making it easier to maintain a healthy weight long-term.
Practical Tips for Incorporating the Mediterranean Diet
- Start with Small Changes: Gradually replace processed foods with fresh fruits and vegetables.
- Use Olive Oil: Choose olive oil as your primary fat for cooking and dressings.
- Incorporate Fish: Aim to eat fish at least twice a week.
- Enjoy Plant-Based Meals: Incorporate legumes, nuts, and whole grains into your meals.
- Stay Hydrated: Drink plenty of water, and consider herbal teas.
Case Studies of the Mediterranean Diet
Several individuals have experienced profound health transformations after switching to the Mediterranean diet. Here are a few notable case studies:
| Name | Age Before Diet | Health Issues | Results After One Year |
|---|---|---|---|
| Maria Gonzalez | 54 | High blood pressure, obesity | Lost 30 pounds, normalized blood pressure |
| John Smith | 62 | Type 2 Diabetes | Reduced medication dosage, improved blood sugar levels |
| Lisa Taylor | 47 | Cognitive decline | Improved memory, greater mental clarity |
First-Hand Experience with the Mediterranean Diet
Individuals who have adopted the Mediterranean diet often note significant lifestyle improvements. For example, a 34-year-old graphic designer shared, “Switching to the Mediterranean diet made me feel more energetic and vibrant. I started focusing more on fresh, whole foods and even began cooking myself! My mood has improved, my weight is stable, and I’ve discovered new recipes I love!”
A 54-year-old retiree remarked, “I used to struggle with my cholesterol levels, but after my doctor suggested the Mediterranean diet, I’ve made dietary changes, and my levels are now normal.” These anecdotes reflect the lifestyle enhancements promoted by the Mediterranean diet.
