Mediterranean diet - Wikipedia

• High intakes of olive oil (as the principal source of fat), and a plant-based diet: vegetables (including leafy green vegetables, onions, garlic, tomatoes, and peppers), fresh fruits (consumed as desserts or snacks), cereals (mostly whole grains), nuts, and legumes.

• Moderate intakes of fish and other seafood, poultry, eggs, dairy products (primarily cheese and yogurt), and red wine.

• Low intakes of red meat, processed meat, refined carbohydrates, and sweets.

The Mediterranean diet is associated with a reduction in all-cause mortality in observational studies.[12][13] A 2017 review provided evidence that the Mediterranean diet lowers the risk of heart disease and early death;[14] it may also help with weight loss in obese people.[15] The Mediterranean diet is one of three healthy diets recommended in the 2015–2020 Dietary Guidelines for Americans, along with the DASH diet and vegetarian diet.[16] It is also recognized by the World Health Organization as a healthy eating pattern.[17]

A 2017 review found evidence that practice of a Mediterranean diet could lead to reduced risk of cardiovascular diseases, overall cancer incidence, neurodegenerative diseases, diabetes, and early death.

A 2023 review provided evidence for a reduction of mortality and cardiovascular disease risk in women on a Mediterranean-type diet.[39] A 2024 meta-analysis found that adherence to consuming these foods was associated with reduction in cardiovascular disease risk.

An updated review in 2021 found that the Mediterranean diet is associated with a 13% lower risk of cancer mortality in the general population.

According to a 2013 systematic review, greater adherence to a Mediterranean diet is correlated with a lower risk of Alzheimer's disease and slower cognitive decline.[52] Another 2013 systematic review reached similar conclusions, and also found a negative association with the risk of progressing from mild cognitive impairment to Alzheimer's