Mediterranean Diet — Diets
Plant-forward dietary pattern rich in olive oil, fish, vegetables, and whole grains with the strongest evidence base for cardiovascular and all-cause mortality reduction.
Overview
The Mediterranean diet is a plant-forward eating pattern characterized by high intake of extra virgin olive oil, vegetables, fruits, legumes, nuts, whole grains, and fish, with moderate red wine consumption and limited red meat and processed foods. It has the most robust evidence base of any dietary pattern, anchored by the landmark PREDIMED trial (7,447 participants) which demonstrated a 30% reduction in major cardiovascular events. Subsequent meta-analyses encompassing >12 million person-years consistently show reductions in all-cause mortality, cardiovascular disease, type 2 diabetes, cognitive decline, and certain cancers. The diet's benefits are attributed to its anti-inflammatory, antioxidant, and gut microbiome-modulating properties.
Indications
- Cardiovascular disease prevention
- Type 2 diabetes risk reduction
- Cognitive decline and dementia prevention
- All-cause mortality reduction
- Anti-inflammatory nutrition
Mechanism of Action
EVOO oleocanthal and hydroxytyrosol provide potent anti-inflammatory effects comparable to ibuprofen at dietary doses
Dosing
| Compound | Dose | Frequency | Notes |
|---|---|---|---|
| Mediterranean Diet | 4+ tbsp EVOO daily; 3+ servings vegetables; 2+ servings fruit; fish 2-3x/week | Daily | PREDIMED-style high-adherence pattern |
Evidence Grade
GRADE C
Safety & Contraindications
- Exceptionally safe with minimal risks
- Moderate alcohol (red wine) component should be omitted for those with alcohol use disorder or liver disease
- Nut and fish allergies require appropriate substitutions
- High caloric density from olive oil and nuts may contribute to weight gain if portions are not managed