What is the Mediterranean Diet?

You may be familiar with the Mediterranean diet pyramid, but do you understand 

the science behind it? Full of diverse plant-based foods, healthy fats, whole 

grains, and yes—the occasional glass of red wine—the Mediterranean diet is 

widely embraced by top medical professionals and experts. This age-old eating 

habit is deeply rooted in the coastal cuisines of Mediterranean countries such as 

Greece, Spain, Italy, France, and northern Africa. Doctors and medical 

professionals in United States are increasingly advocating a Mediterranean diet 

plan as research uncovers its many health benefits.

By the University of Barcelona made the connection between the Mediterranean 

diet and cardiovascular health strikingly clear. Over 7,000 Spanish participants—

many of whom were overweight, smokers, or diabetic—adopted a Mediterranean-

style diet rich in healthy fats (olive oil or nuts) for nearly five years. After a 

comprehensive follow-up, surprised researchers ended the study early after 

observing a sharp improvement in participants’ health. The findings showed an 

“absolute risk reduction,” or a 30% decrease of cardiovascular disease among 

these high-risk individuals. The results, published in the New England Journal of 

Medicine.