Mediterranean Diet

Definition

Traditional dietary pattern of populations in the Mediterranean region, rich in vegetables, olive oil, legumes, fish, and poor in red meats and processed foods.

How it works

The PREDIMED study (7447 subjects) showed a 30% reduction in cardiovascular events with the Mediterranean diet vs low-fat diet. It is also associated with reduced risk of type 2 diabetes, cognitive decline, and certain cancers.

Role

Cardiovascular prevention, anti-inflammatory, neuroprotective, and longevity.

Examples

• Olive oil
• Vegetables, fruits, legumes
• Fatty fish 2 times/week
• Moderate red wine
• Little red meat

Recommendations

Gradually adopt by replacing butter with olive oil, increasing legumes and fatty fish.

Key takeaway

The Mediterranean diet is the only model with cardiovascular benefits proven by randomized controlled trials.

Related terms