The Mediterranean diet has consistently shown to be associated with excellent health results as well as a better quality of life. This is based on the general population.

Many studies have been done to evaluate the Mediterranean diet in disease prevention, and chronic degenerative disease. Cardiovascular (heart) disease prevention was among the diseases studied. The studies examined the impact of a whole food approach.

The Mediterranean diet has been seen as the best diet plan for 30 years. People who eat plenty of fruits, vegetables, fish and nuts and excluded processed foods, were 52 percent less likely to develop heart disease. Young people who start eating this diet by the time they’re 30 and postmenopausal women seemed to receive the greatest protection. But this strategy works for everyone of all ages, researchers say.

In one study nearly 5,000 young adults were tracked for 21 years, during which time 289 developed heart disease. Those who ate the healthiest diet and stayed on it at the start of the study had the lowest risk of heart disease. Those who took up a healthier diet up to the age of 50 reduced their risk of further disease by 61 percent.

A similar result was seen in a separate study of 123,000 postmenopausal women between ages 50 and 79. Those who ate a healthy diet were 17 percent less likely to suffer heart failure. They also had a 14 percent lower risk of coronary artery disease.

Fruits, vegetables, beans, nuts, whole grains, fish, olive oil, small amounts of dairy, and red wine, contributed to the health benefits of this plan. The emphasis on healthy fats, such as olive oil, replacing other oils and fats (butter and margarine) with good fats is important. Other healthy fats include avocados, walnuts and other nuts, and fish high in omega-3 fatty acids.

Choose fish as the preferred animal protein at least twice weekly. Choose animal proteins such as poultry, eggs and dairy (cheese and yogurt) in smaller portions daily or a few times a week. Red meat is limited to a few times a month. Preferably less then a few times a month.

There is a risk of excess calorie intake resulting in possible weight gain. This is because specific amounts of foods and portion sizes are not emphasized.  Which may be in part due to the higher intake of olive oil and other healthier fats. The balanced plate guide such as the Harvard Healthy Eating Plate, provides a better indication of proportions of food to eat per meal.

Daily physical activity through enjoyable activities are also necessary for good health.

References:

https://journals.lww.com/co-cardiology/Abstract/2009/09000.

J Am Heart Association, 2021;10; 10: e020718 and e021515

https://www.hsph.harvard.ed/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/