What is the Mediterranean Diet?
The word "diet" is often used to describe short-term changes to how we eat, usually involving eating far fewer calories or cutting out certain food groups. But the Mediterranean diet — considered one of the healthiest in the world — is more of a way of eating inspired by food cultures from places like Italy, Spain and Greece.
The Mediterranean diet doesn't have strict rules for what you can and can't eat, but is low in processed and fast foods. People following it will usually only eat red meat and dairy products in moderation but will eat lots of vegetables, fruits, beans, fish and chicken. Most fat in the diet comes from heart-healthy olive oil.
In fact, one of the diet's biggest benefits is how it can protect heart health. It's low in saturated fats, such as those that come from animal fats, and high in fiber so it can help keep cholesterol levels healthy. This reduces the risk of heart disease.
In a study published in 2018, one group of people at high risk of heart disease was put on a Mediterranean diet, while another was put on a more general low-fat diet. The researchers found that the group on the Mediterranean diet were 30% less likely to suffer from a serious cardiovascular event such as a heart attack.
Compared with those eating a more processed modern diet common in the US and Western Europe, people enjoying a Mediterranean diet seem to be less likely to develop obesity and type 2 diabetes.
None of this means everyone should be eating Italian food every day. Instead, it's something anyone can learn from to make their own diet healthier, for example, by filling their plates with plenty of vegetables and using healthier cooking oils.
