Mediterranean diet
The traditional eating pattern of the Mediterranean basin, built on olive oil, plant foods, pulses and fish, and the most studied diet for its effects on heart health.
The Mediterranean diet describes the traditional eating habits of the countries around the Mediterranean basin, first documented from the 1950s. Its components are consistent: olive oil as the main fat, plenty of vegetables, fruit, pulses and minimally refined cereals, regular fish, moderate amounts of dairy and poultry, and little red meat.
It is the most studied dietary pattern in the world. Intervention trials, and not only observational studies, have shown a reduction in cardiovascular risk, which is rare in nutrition: most diets only have observational data behind them.
It is not just a list of foods. This is the part that commercial adaptations lose along the way: the traditional model also includes seasonality, home cooking, shared meals and daily physical activity. Reducing the Mediterranean diet to “olive oil and tomatoes” means keeping the least decisive part of it.
Its likely mechanisms combine a favourable fat profile (monounsaturated fatty acids and omega-3), a high intake of fibre and polyphenols, and an effect on low-grade inflammation. It overlaps heavily with the principles of sustainable eating, as its environmental footprint is smaller than that of meat-heavy diets.