The Mediterranean diet is a dietary pattern based on the traditional eating habits of countries bordering the Mediterranean Sea — primarily vegetables, fruits, legumes, whole grains, nuts and olive oil, with moderate fish, dairy and wine, and low red meat. Decades of observational and interventional research (including the landmark PREDIMED trial) associate it with significantly reduced cardiovascular disease, type 2 diabetes, certain cancers and all-cause mortality. It is not a strict diet but a flexible pattern, making it sustainable long-term.
Key points
- Vegetables, olive oil, fish, legumes as foundation
- Associated with reduced CVD, cancer, mortality
- PREDIMED trial: 30% cardiovascular risk reduction
- Most sustainable evidence-backed dietary pattern