The Best Diet for Health & Longevity According to Science

Sometimes, science sends mixed signals.

One week, eggs are bad for you; in the next week, they aren’t. Sugar causes cancer one month, and then in the next month, it’s meat that’s the culprit. It can be exhausting and can make choosing a diet feel like gambling.

But there is one diet with decades of data and research behind it that science continues to find the healthiest. 

And this diet's practitioners have the lowest risk of all-cause and cancer mortality.

So which diet is it and why?

And the Winner Is…

So, what diet did you place your bet on?

Vegan? Carnivore? Keto or Paleo?

If you chose any of those diets, sorry to be the bearer of bad news. You lost.

According to science, the clear winner–by a long shot–is the Mediterranean diet. 

The Mediterranean diet first became of interest to researchers in the 1950s when specific populations in the Mediterranean Sea basin were in better overall health with lower rates of cardiovascular and metabolic diseases and greater longevity than wealthier nations of the Western world. 

Thus, the diet refers to the traditional food cultures of the countries that surround the Mediterranean Sea, including Greece, Italy, Spain, Morocco, Egypt, and Lebanon.

Now, it’s important to note that 21 countries touch the Mediterranean Sea: Albania, Algeria, Bosnia and Herzegovina, Croatia, Cyprus, Egypt, France, Greece, Israel, Italy, Lebanon, Libya, Malta, Monaco, Montenegro, Morocco, Slovenia, Spain, Syria, Tunisia, and Turkey.

However, the Mediterranean Diet is based primarily on the traditional cuisines of Italy, Greece, Spain, and southern France, excluding those of the region's Eastern European, Middle Eastern, and African countries.

What’s So Special About Mediterranean Diet?

Well, for starters, it isn’t just a diet.

The Mediterranean diet encompasses more than just food. For this reason, it’s described as a way of life.

Traditionally, people living in Mediterranean regions have emphasized physical activity, social gatherings, relaxation, and moderate consumption of wine with meals.

Also, the food they’re eating is fresh. Followers avoid processed foods high in sugar, refined carbohydrates, and unhealthy fats (think chips, cookies, cake, white bread, white rice, and the like).

For example, if we look at Sardinia, Italy–home to the world’s longest-living men–they have nearly ten times more centenarians per capita than the United States.

More importantly, residents of this area are also culturally isolated, and they have kept to a very traditional, healthy lifestyle. Sardinians still hunt, fish, and harvest the food they eat. They remain close to friends and family throughout their lives. 

They laugh and drink wine together. This way of life no doubt contributes to their long lifespans.

The Health Benefits of the Mediterranean Diet

With all the data behind it, the Mediterranean diet seems less like a game of chance and more like a solid choice for health and longevity.

It Reduces the Risk of Heart Disease and Stroke

According to a review published in 2019 in Circulation Research, the lower rate of heart disease in those living in countries bordering the Mediterranean Sea during the 1950s and '60s first caught the attention of U.S. researchers.

These results caused them to examine the traditional Mediterranean diet. More than 60 years later, research continues to suggest that adherence to the Mediterranean diet significantly reduces one's risk of heart attack, stroke, and coronary artery disease.

It Minimizes the Effects of Stress and Inflammation

A 2018 study found that following the Mediterranean diet counteracts stress-related inflammation.

Stress increases your cortisol levels, which, in turn, increases inflammatory blood markers. This situation can become an inflammatory storm, leading to oxidative damage by free radicals, hormone imbalances, and a worn-out immune system more susceptible to disease.

It Lowers Cancer Risk and Recurrence

Research published in 2019 pointed to the diet's high level of antioxidants and anti-inflammatory compounds as protective against cancerous cell mutations. These compounds can reduce the growth and metastasis of cancer cells.

Further, a Mediterranean diet may lower the risk of recurrence and mortality for some cancers such as breast, colorectal, and prostate.

It Decreases the Risk of Type 2 Diabetes and Complications

A diagnosis of type 2 diabetes shortens the lifespan by six years, on average, due to complications and an increased heart disease risk. However, according to a 2020 article, adherence to the Mediterranean diet lowers one's risk of developing T2D by 20%.

For those diagnosed with or currently have T2D, research suggests the Mediterranean diet can reduce the risk of complications, decrease insulin resistance, and lower A1C values.

It Slows Cognitive Decline

Following the Mediterranean diet slows age-related memory loss and cognitive decline, and the results were most significant for those who adhered closest to the eating approach.

Even better, research published in 2021 suggested it is beneficial for those who don't currently show any signs of memory loss or dementia as well as those who do. 

Closely following the diet may also reduce the risk of age-related dementia progressing to Alzheimer's disease.

It Promotes Bone Density

A handful of smaller studies suggest that the Med diet prevents fragility later in life by minimizing the expected bone and muscle loss associated with aging.

At their annual meeting in 2018, the Endocrine Society presented study findings showing that higher adherence to the Meditteranean diet was associated with higher bone density and better bone health and muscle mass in postmenopausal females, independent of hormone therapy, smoking history, and past or present exercise.

What To Eat on the Mediterranean Diet

Unlike some diets, the Mediterranean diet does not have strict requirements.

Since its parameters can vary and many people may not be familiar with the Mediterranean diet, here is a quick overview:

• Most meals feature vegetables, fruits, whole grains— bread, pasta, rice, etc., and extra virgin olive oil.

• Most days also include nuts, seeds, dairy (preferably low-fat), herbs, and spices.

• Every week includes, at some point, poultry, seafood, fish, eggs, potatoes, and legumes.

• Sugar-sweetened beverages, added sugars, processed meat, and red meat are consumed sparingly.

• Consume alcohol in moderation.

Foods to Eat:

It is difficult to define which foods belong to the Mediterranean diet, partly because there’s variation between countries.

Overall, however, the diet:

• is high in healthy plant foods

• is low in animal products and meat

• includes fish and seafood at least twice a week

You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium.

You can base your diet on these foods:

• Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips

• Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches

• Nuts, seeds, and natural nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter

• Legumes: beans, peas, lentils, pulses, peanuts, chickpeas

• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta

• Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels

• Poultry: chicken, duck, turkey

• Eggs: chicken, quail, and duck eggs

• Dairy: cheese, yogurt, milk

• Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper

• Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Foods to Limit:

Foods to limit on a Mediterranean diet include:

• Added sugar: added sugar is found in many foods but is incredibly high in soda, candies, ice cream, table sugar, syrup, and baked goods

• Refined grains: white bread, pasta, tortillas, chips, crackers

• Trans fats: found in margarine, fried foods, and other processed foods

• Processed meat: processed sausages, hot dogs, deli meats, beef jerky

• Highly processed foods: fast food, convenience meals, microwave popcorn, granola bars

Beverages:

Drinks to include are:

• Water

• Coffee and tea are also suitable but with limited sugar or cream

• Small to moderate amounts of red wine, and only alongside a meal

• Fresh fruit juices without added sugar

Drinks to limit are:

• Beer and liquor

• Sugar-sweetened beverages, such as sodas, which are high in added sugar

• Fruit juices with added sugar

Here’s a link to a sample menu.

The BMM Takeaway

The Mediterranean diet is undoubtedly healthy and has decades of research to prove it.

It’s heart-healthy and focuses much more on quality of life than simply counting calories and macronutrients.

However, we heavily emphasize that the best diets are the ones that match your goals and ones you can stick to for life. Doing any diet “one time” or “one week” doesn’t yield any benefits. You have to stick to it. And we agree with the Mediterranean motto of making it a “lifestyle.”

The biggest takeaway is what you do take away from your diet.

Even though the Mediterranean diet is heavy on carbohydrates, it’s removed all processed carbs, sugars, refined grains, and trans fats. In fact, it’s not big on any processed foods at all.

Often, it’s not the addition that helps us but the removal.

The Mediterranean diet excels at cutting the crap out of the Standard American Diet, coupled with daily activity and social interaction. That’s what makes it work and why it’s a winning bet.

Disclaimer: Big Money Methods is not responsible for any adverse health effects or side effects resulting from starting the Mediterranean diet or any diet. All information presented in this article is strictly our opinion based on medical facts and findings. Consult your doctor, and proceed at your own risk.