The Mediterranean diet has consistently been ranked the best diet1 for years by health organizations like U.S. News & World Report because it is one of the most well-researched, balanced, and sustainable eating patterns.
Let’s take a deeper look as to the reason why:
Strong Scientific Backing
Numerous studies have linked the Mediterranean diet to a lower risk of chronic diseases such as heart disease, diabetes, and even cognitive decline. The famous PREDIMED study demonstrated its effectiveness in reducing cardiovascular disease risk by around 30%.
Heart-Healthy Fats
The diet prioritizes monounsaturated fats from olive oil and nuts, along with omega-3 fatty acids from fish, which help lower bad cholesterol (LDL) and reduce inflammation.
Balanced and Flexible
Unlike restrictive fad diets, the Mediterranean diet emphasizes whole, unprocessed foods such as vegetables, fruits, whole grains, nuts, seeds, legumes, olive oil, fish, and moderate amounts of dairy and wine. It is not about deprivation but about making healthier choices.
Sustainable and Easy to Follow
Unlike extreme diets, the Mediterranean diet is realistic and adaptable, making it easier to stick with long-term.
Recent studies from the past few years have provided compelling statistical evidence supporting the health benefits of the Mediterranean diet:
1. Reduced Risk of All-Cause Mortality and Cancer
A study published in JAMA Network Open in 2024 analyzed data from over 110,000 participants. The findings revealed that individuals adhering closely to the Mediterranean diet experienced a 29% reduction in all-cause mortality and a 28% decrease in cancer risk compared to those with lower adherence.
Research highlighted by the American Heart Association in 2024 indicated that individuals with the healthiest dietary patterns at age 50, including those following a Mediterranean diet, had nearly a 90% lower risk of developing dementia compared to those with less healthy diets.
A 2025 study published in Nutrients examined 305 long COVID patients and found that those adhering to the Mediterranean diet had lower uric acid levels, reduced BMI, fewer metabolic syndrome indicators, and higher HDL cholesterol levels. These factors are associated with a reduced risk of heart disease and suggest that the diet may aid in managing long COVID symptoms.
Observations from the Greek island of Ikaria, reported in 2025, noted exceptionally low dementia rates among its residents. Their version of the Mediterranean diet includes a high intake of wild greens rich in antioxidants, herbal teas with anti-inflammatory properties, and moderate wine consumption. These dietary habits, combined with robust social interactions and regular physical activity, contribute to their cognitive health and longevity.
These studies underscore the Mediterranean diet’s significant role in promoting overall health, reducing mortality, and managing specific health conditions.
Let’s not forget! The Mediterranean diet is not just about food—it promotes social meals, mindful eating, and physical activity, all of which contribute to overall well-being.
