5 health benefits of the Mediterranean diet, according to science

All popularities diets By drawing attention to the health benefits, there is one that receives great points consistently. Is Mediterranean dietWhat is filled with vegetables, fruits, whole grains and healthy fat, has been loved for decades and for a good reason. Following a diet can benefit everything from your heart and mood to your bones according to brand new research.

Below, everything you need to know about the latest research around this popular diet.

What is the Mediterranean Diet?

More approach to eating than a strict diet plan, Mediterranean dietary pyramid– The World Health Organization and other health leaders in the 1990s were based on the dietary traditions of the middle of the mid-20th centuries of Greece, South Italy and Crete. It mainly emphasizes plants-based Focusing on fruit and vegetables (better color, better), beans, nuts, whole grains, olive oil (instead of butter) for eggs and poultry.

What are the health benefits of the Mediterranean marine diet?

1. Bone Health

Health benefits are huge but the latest found on the diet that has been published Jamy open network At the beginning of this month, it has to do with bone health of 55 or more women. Random clinical trial analysis 924 people – part of the big Precipitated-plus Study: Who was overweight or obese, found that weight loss that brought the reduced version of the Mediterranean Sea diet, which was combined with the exercise, which led to increased bone mineral density, especially for more than three years.

“The adoption of the pattern and context of the medium-deferred food can have modest useful consequences on mitigation of bone deterioration,” said the authors, adding that the observed benefits “give significant promises”.

2. Heart health

You have probably heard of the most embarrassment of how this type of eating strengthens heart health. And a 2024 meta-analysis One of the most recent studies in this conclusion would be one of the most recent studies in this conclusion. It turned out that the Mediterranean naval diet serves as effective interference with both cardiovascular disease and secondary prevention, and that it has a significant and long-lasting impact on the basic adverse cardiovascular events and stroke.

“This food style can play a big role in the prevention of heart disease and reducing the risk factors such as obesity, diabetes, high cholesterol and high blood pressure, “says American Heart AssociationThere are some evidence that a rich Mediterranean diet with the “Virgo Olive oil” can help the body remove the arteries from arteries and open blood vessels. “

3. Brain Health

While several studies have found references between diet and brain health, some The strongest evidence He came to 2024 in Barcelona University, where researchers followed about 850 French ages 65 years old and more than a decade. During that time, they controlled biomarkers, including omega-3 fatty acids EPA and DHA (found in diet food) and performed neuropsychological assessments. Those who followed the Mediterranean Sea diet were less likely to have age cognitive decline.

Past research also found evidence of the brain health-Mediterranean diet link, including a 2023 Study: Has been published BMC Drugwhich they found that those who ate a traditional Mediterranean type diet had up to 23% low risk faint-hearted than those who were not.

4. Cancer Prevention

There is a lot of evidence Following Mediterranean Diet and Cancer Prevention, including Recent Study Jama network is openwho analyzed data on more than 450,000 people participated in European study in 10 countries. It turned out that those who most closely maintain the diet have had a 6% lower risk for obesity compared to otherwise, offering to reduce inflammation, can be reduced to metabolism.

Past studies have shown that sticking to a healthy diet has reduced the risk of development shaveTo be in style cervical aeration of Colorectal Cancerand decreased women’s risk dies from any cancer By 17%.

Finally, Study Which viewed more than 800 cancer survivors, which was identified by the self-employed data, which were found that the Mediterranean diet was followed by reducing the survivor of cancer.

5. The quality of life related to health

Finally, in addition to all health benefits, a 2025 Studies Has been published Foodstuffs Looked at health related to life quality (hrqol) versatile concept. What is the individual’s physical, mental and social welfare?

Researchers have found “significant benefits that are usually found in the management of elderly chronic diseases, including anti-inflammatory, antioxidation, metabolic regulation and intestinal health and muscle-skeletal conditions.”

The ability to reduce a diet, healthy lifestyle and reducing the burden of chronic disease can actually be a stable and effective way to increase the health and quality of people, which allows less invasive treatment for chronic diseases.

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This story was originally shown Fortune.com