The Mediterranean diet has been named the best diet worldwide for the eighth year in a row, recognized for its potential to reduce the risk of heart disease, dementia, and diabetes, while promoting longevity. The US News & World Report's annual ranking awarded the diet 4.8 out of 5 stars, highlighting its nutritional completeness, health benefits, and long-term sustainability.
The diet emphasizes fresh, seasonal produce, whole grains, legumes, nuts, and olive oil as the primary source of fat. It also includes moderate amounts of fish, poultry, and eggs, while limiting red meat, sweets, and processed foods. Experts advise aiming for a macronutrient balance of 40% carbohydrates, 40% healthy fats, and 20% protein.
Unlike restrictive diets, the Mediterranean approach offers adaptable guidelines suitable for various cuisines and lifestyles. Studies show it mitigates chronic conditions and enhances quality of life. While red wine is acceptable in moderation, excessive alcohol, butter, whole-fat dairy, and sugary drinks should be avoided. Consult a healthcare professional before making significant dietary changes.