Mediterranean Diet
The Mediterranean diet is a dietary pattern based on the traditional foods of countries bordering the Mediterranean Sea. It is among the most extensively studied dietary patterns for chronic disease prevention and longevity.
Core Components
- Abundant: Vegetables, fruits, legumes, nuts, whole grains, olive oil (primary fat), fish and seafood
- Moderate: Dairy (especially fermented — yogurt, cheese), eggs, poultry, red wine
- Rare: Red meat, sweets, highly processed foods
- Key feature: Olive oil (monounsaturated fat) as the principal dietary fat
Scoring (aMED)
The Alternative Mediterranean Diet Index (aMED) used in research is a 9-point scale assessing adherence via vegetables, legumes, fruits, nuts, whole grains, fish, moderate alcohol, low red/processed meat, and ratio of monounsaturated to saturated fat. Higher = more adherent.
Evidence for Healthy Aging
In Tessier et al. (2025), the aMED showed a significant association with healthy-aging (OR in the 1.5–1.7 range for highest vs. lowest adherence quintile) over 30 years in 105,015 US adults. The Mediterranean diet was particularly associated with intact cognitive function — consistent with MIND diet research (which is a Mediterranean-DASH hybrid specifically targeting the brain).
The Mediterranean diet and anti-inflammatory-diet overlap substantially — both emphasise plant foods, unsaturated fats, and limited processed meat.