Mediterranean Diet
The dietary pattern with the most scientific evidence for extending healthspan
Definition
The Mediterranean diet is the traditional dietary pattern of countries around the Mediterranean basin (Spain, Italy, Greece, southern France) characterised by high intake of vegetables, fruits, legumes, nuts, whole grains, extra-virgin olive oil as the main fat source; moderate consumption of fish, shellfish, eggs, and fermented dairy (yogurt, cheese); low intake of red meat and refined sugars; and red wine with meals in moderation. It is the diet with the most scientific evidence in cardiovascular prevention, neurodegeneration prevention, and total mortality reduction.
Detailed explanation
The PREDIMED trial (PREvention with MEDiterranean Diet), published in NEJM (2013, 7,447 participants, 4.8-year follow-up, multicentre Spanish trial), showed that the Mediterranean diet supplemented with extra-virgin olive oil (50 g/day) or nuts (30 g/day) reduced incidence of major cardiovascular events by 30%. It is the only large-scale randomised trial demonstrating cardiovascular prevention from a dietary intervention.
Identified mechanisms: high density of antioxidant polyphenols (oleuropein from olive oil, anthocyanins from wine), monounsaturated fatty acids that improve the lipid profile (lowering small dense LDL), omega-3 fatty acids from blue fish, fermentable fibre that feeds butyrate-producing microbiota, low glycaemic load, and low AGE content from cooking techniques.
Additional evidence: MIND and PREDIMED-PLUS studies show cognitive benefits (lower incidence of Alzheimer's and mild cognitive impairment), and reduced risk of several cancers (especially breast and colorectal). It is the dietary pattern common to European Blue Zones (Ikaria, Sardinia).
Scientific sources
- PubMed — Primary prevention of cardiovascular disease with a Mediterranean diet (PREDIMED, NEJM)
- PubMed — Mediterranean diet and cardiovascular health: latest evidence
- PubMed — MIND diet associated with reduced incidence of Alzheimer's disease
- PubMed — Mediterranean diet and longevity: a systematic review and meta-analysis
Related terms
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