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A diet that is rich in fiber and unsaturated fatty acids, like the Mediterranean diet, is linked to a reduced risk of cardiovascular disease (CVD) and metabolic syndrome (1, 2, 3).
The Mediterranean diet means high consumption of vegetables, fruit, beans, nuts, legumes, unprocessed cereals (whole grains), a moderate consumption of seafood, Red wine, and Olive oil and a low intake of red meat, and is considered one of the healthiest diets. Wine and extra virgin Olive oil are considered the key antioxidant ingredients in the Mediterranean diet (4, 5, 6). Mediterranean diet with 30% fat and lots of fruits and vegetables (7, 8).
For prevention and health promotion globally. Reduces insulin resistance. Influences positively the immune system and gut microbiota . Has antioxidative and anti-inflammatory properties (4, 5).
A study using data from the 2011-2014 National Health and Nutrition Examination Survey (NHANES) found that greater adherence to the Mediterranean diet was associated with better cognitive performance in older adults (9).
Mediterranean diet studies (e.g., PREDIMED trial) have shown that healthy monounsaturated fats are more effective than low-fat and low-cholesterol diets in preventing cardiovascular mortality and coronary heart disease. The antioxidant and anti-inflammatory effects of the Mediterranean diet are potential mediators of these benefits (10).
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(4) Foolchand et al. 2022 Int. J. Mol. Sci. 23: 2654
(5) He et al. 2022a Adv Nutr doi: 10.1093/advances/nmac029 (56, 57)
(6) García-Montero et al. 2022 Nutrients 13: 699
(7) Santos-Marcos et al. 2019 Journal of Nutritional Biochemistry 70: 1-27
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see also:
Cardiometabolic disease (CMD) & Risk Factors
Cognition & Food / Diets / Nutrients