What are the Mediterranean diet’s main benefits?

    Last Updated: March 18, 2024

    The most robust benefits of the Mediterranean diet have been observed for cardiovascular health. In particular, the Mediterranean diet reduces blood pressure[1][2] and improves endothelial function;[3][4] high adherence to the diet is associated with a lower risk for cardiovascular disease morbidity and mortality and longer telomere length (a recognized biomarker of aging).[5]

    Evidence from randomized controlled clinical studies and observational studies also supports the benefits of the Mediterranean diet for glycemic control and diabetes risk, cancer incidence, cognitive decline, and overall lifespan/longevity.[6][7][8] Importantly, while these effects are stronger and more consistent among Mediterranean populations, benefits of the Mediterranean diet have been observed in non-Mediterranean countries as well.[9]

    References

    1. ^Cowell OR, Mistry N, Deighton K, Matu J, Griffiths A, Minihane AM, Mathers JC, Shannon OM, Siervo MEffects of a Mediterranean diet on blood pressure: a systematic review and meta-analysis of randomized controlled trials and observational studies.J Hypertens.(2021-Apr-01)
    2. ^Filippou CD, Thomopoulos CG, Kouremeti MM, Sotiropoulou LI, Nihoyannopoulos PI, Tousoulis DM, Tsioufis CPMediterranean diet and blood pressure reduction in adults with and without hypertension: A systematic review and meta-analysis of randomized controlled trials.Clin Nutr.(2021-May)
    3. ^Shannon OM, Mendes I, Köchl C, Mazidi M, Ashor AW, Rubele S, Minihane AM, Mathers JC, Siervo MMediterranean Diet Increases Endothelial Function in Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.J Nutr.(2020-May-01)
    4. ^Fatima K, Rashid AM, Memon UAA, Fatima SS, Javaid SS, Shahid O, Zehri F, Obaid MA, Ahmad M, Almas T, Minhas AMKMediterranean Diet and its Effect on Endothelial Function: A Meta-analysis and Systematic Review.Ir J Med Sci.(2023-Feb)
    5. ^Becerra-Tomás N, Blanco Mejía S, Viguiliouk E, Khan T, Kendall CWC, Kahleova H, Rahelić D, Sievenpiper JL, Salas-Salvadó JMediterranean diet, cardiovascular disease and mortality in diabetes: A systematic review and meta-analysis of prospective cohort studies and randomized clinical trials.Crit Rev Food Sci Nutr.(2020)
    6. ^Soltani S, Jayedi A, Shab-Bidar S, Becerra-Tomás N, Salas-Salvadó JAdherence to the Mediterranean Diet in Relation to All-Cause Mortality: A Systematic Review and Dose-Response Meta-Analysis of Prospective Cohort Studies.Adv Nutr.(2019-Nov-01)
    7. ^Silvia Canudas, Nerea Becerra-Tomás, Pablo Hernández-Alonso, Serena Galié, Cindy Leung, Marta Crous-Bou, Immaculata De Vivo, Yawen Gao, Yian Gu, Jelena Meinilä, Catherine Milte, Sonia García-Calzón, Amelia Marti, Virginia Boccardi, Melissa Ventura-Marra, Jordi Salas-SalvadóMediterranean Diet and Telomere Length: A Systematic Review and Meta-AnalysisAdv Nutr.(2020 Nov 16)
    8. ^M Dinu, G Pagliai, A Casini, F SofiMediterranean diet and multiple health outcomes: an umbrella review of meta-analyses of observational studies and randomised trialsEur J Clin Nutr.(2018 Jan)
    9. ^Guasch-Ferré M, Willett WCThe Mediterranean diet and health: a comprehensive overview.J Intern Med.(2021-Sep)