Mediterranean diet

Why the Mediterranean diet still matters

7 February 2023

When it comes to healthy eating, the Mediterranean diet has received plenty of attention - and for good reason. While other diets come and go, this is one way of eating that continues to be the gold standard for heart health. So much so that it has just been ranked the best diet of 2023.

U.S. News and World Report has placed the Mediterranean diet at the top of its list of best diets for the sixth year in a row.

The Mediterranean diet first came to prominence in the 1950s through the Seven Countries Study, which found that people living in countries like Italy and Greece had lower rates of cardiovascular disease. The common link between these countries was a diet rich in healthy fats, fruits, vegetables, legumes, nuts and wholegrains and lower in refined grains, red meats and heavily processed foods.

What the science tells us about the Mediterranean diet

The reason the Mediterranean diet has consistently come out on top is due to its focus on plant-based, nutrient-rich foods and healthy unsaturated fats.

Studies have shown that consuming a Mediterranean diet can reduce the risk of cardiovascular disease. In a 2018 study of over 25000 women for up to 12 years, following the Mediterranean diet was associated with a 28% reduced risk of cardiovascular events. This was mainly due to changes in blood sugar, body mass index (ie. body weight) and inflammation.

Along with reducing risk, there is also evidence that the diet has protective properties for those who already have heart disease. In a 2022 study, the Mediterranean diet was shown to be superior to a low fat diet for secondary prevention of cardiovascular disease.

But it’s not just your heart health that stands to benefit from this plant-heavy diet. The Mediterranean diet has also been shown to lower your risk of chronic diseases such as type 2 diabetes and some cancers.

How to incorporate the Mediterranean diet into your life

The Mediterranean diet is easy to follow and cost-effective. Simple ways you can reap the benefits of this heart-friendly way of eating include:

• Swapping red meat for oily fish like tuna, salmon and sardines, which are high in heart-healthy Omega-3 fats
• Adding more vegetables to your meals
• Using olive oil instead of butter and other saturated fats
• Replacing highly-processed white breads with wholegrain breads
• Snacking on fruits and nuts instead of sweets
• Incorporating legumes into your meals, for example lentils in your pasta dishes
• Adding flavour to dishes with herbs and spices instead of condiments that are high in sodium, sugar and saturated fats