6 Major Benefits of the Mediterranean Diet

Enjoying the many benefits of the Mediterranean diet is one of the smartest things you can do for your health. Cognitive decline, heart disease, cancer, depression, diabetes, and osteoporosis can all be battled with this popular diet.

Staples of the Mediterranean diet

Among the staples of a Mediterranean diet are vegetables and healthy oils (particularly olive oil).

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The Mediterranean diet, centered around fruits, vegetables, olive oil, nuts, legumes, and whole grains, is good for everything from your brain to your bones. Learn the benefits of the Mediterranean diet—and how to use it to reduce the risk of cognitive decline, heart disease, depression, and even cancer.

A wide range of studies has shown that people who eat a Mediterranean diet may experience significant health benefits, ranging from reduced blood sugar to better memory.

Below, we offer more details on the potential health advantages of the Mediterranean diet eating plan.


A Mediterranean-style eating plan focuses on this small group of staple foods:

  • Vegetables
  • Fruits
  • Healthy fats (especially olive oil)
  • Nuts and seeds
  • Legumes
  • Unrefined whole grains
  • Fish

Benefits of the Mediterranean Diet: How It Helps

Consistently following a Mediterranean-style diet can:

  1. Preserve memory and prevent cognitive decline.Full of healthy fats for the brain, the Mediterranean diet can be good for boosting brain power and preventing dementia and cognitive decline.
  2. Reduce your risk for heart disease.Studies show that following a Mediterranean diet can greatly reduce your risk for cardiovascular disease, including coronary heart disease, myocardial infarction (heart attack), and stroke.
    This is likely due to the Mediterranean diet’s positive effects on cardiovascular risk factors, including high blood pressuretriglycerides, and cholesterol.
  1. Strengthen bones.The Mediterranean diet can play a role in the prevention of osteoporosis and/or hip fracture. One study found that premenopausal women following the diet had much better bone mass.
  2. Manage diabetes and control blood sugar.The Mediterranean diet may also benefit people with diabetes and might be able to prevent type 2 diabetes, help improve blood sugar control, and cardiovascular risk in those who already have it.
  3. Fight depression.People who follow the Mediterranean diet may be protected against depression, too. Studies have found that those who follow the Mediterranean diet supplemented with extra virgin olive oil or nuts may not experience a depressive relapse at as high as a rate of those who don’t follow the diet.
  4. Protect against cancer.Higher adherence to a Mediterranean diet may help fight off cancer. The diet is composed of foods that have high protective nutrients able to prevent several diseases, included cancers.

rockfish baked with almond meal Mediterranean diet recipe

roasted cauliflower Mediterranean diet recipe

sauteed green beans with walnuts Mediterranean diet recipe

Originally published in 2016, this post is regularly updated.

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