U.S. News and World Report has named the Mediterranean diet as the best diet for the seventh consecutive year in its annual ranking. The diet, rooted in the eating patterns of Mediterranean countries, is celebrated for its simplicity, long-term sustainability, and benefits for heart health, bone health, and disease prevention, including diabetes.
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Maya Feller, MS, RD, CDN, author of *Eating From Our Roots*, emphasizes that the term “diet” can be misleading. She describes it instead as a lifestyle or eating pattern that can be customized to suit individual preferences and needs. Maggie Berghoff, a functional medicine nurse practitioner, also highlights that the Mediterranean diet focuses on healthy fats, oils, and plant-based foods rather than restrictive eating.
The Mediterranean diet gained popularity in the 1950s, thanks to researcher Ancel Keys, PhD, who linked eating habits from the region to better cardiovascular health. Feller notes that those who followed Mediterranean eating patterns exhibited improved cardiovascular profiles, including lower cholesterol levels.
The diet includes a variety of foods such as seafood, lean proteins like beans and nuts, whole grains, fruits, and moderate alcohol consumption, primarily wine. Feller points out that while most discussions focus on food from Greece, Italy, and France, the dietary patterns from North African and Middle Eastern countries also play a significant role and emphasize legumes, grains, and diverse fruits.
In terms of food groups to prioritize, the Mediterranean diet encourages the consumption of fresh fruits and vegetables, seafood, healthy oils like extra-virgin olive oil, legumes, nuts, seeds, and fermented dairy such as yogurt and goat cheese. Feller advises moderation in alcohol consumption and recommends limiting ultra-processed foods and those high in sugar.
The health benefits of the Mediterranean diet largely stem from its anti-inflammatory properties. By reducing sugar and processed foods while increasing the intake of plant-based foods and healthy fats, the diet promotes overall health. Studies have shown its effectiveness in reducing the risk of cardiovascular disease, with one study indicating a 30 percent reduction among participants following the diet. Additionally, research suggests it helps manage blood sugar levels and may be protective against certain cancers.
Beyond diet, the Mediterranean lifestyle includes habits that promote physical activity and community eating. Feller suggests an emphasis on seasonal ingredients and slower meal preparation, facilitating connection and enjoyment of food. Berghoff adds that simply being active—without formal workouts—aligns with this lifestyle.
To start following the Mediterranean diet, Feller recommends focusing on familiar foods that fit within its framework, encouraging an exploration of personal taste and dietary preferences.