The Mediterranean Diet: Why It’s at the Top (Again!) and How to Get Started
Have you heard the news? The Mediterranean Diet has just received the highest rating for Best Overall Diet for 2025 by US News and World Report. This marks the 8th year in which it has come in first place for Best Overall Diet.
The Mediterranean diet is consistently celebrated as one of the top-rated diets in the world—and for good reason. It’s more than just a way of eating; it’s a sustainable and holistic lifestyle that emphasizes healthy, delicious food, quality time with loved ones, regular movement, and mindful living.
And the accolades keep coming! It also claimed the highest rating in the following categories:
Easiest Diets to Follow
Best Diets for Healthy Eating
Best Diets for High Cholesterol
Best Diets for Inflammation
Best Diets for Prediabetes
Best Diets for Diabetes
Best Diets for Arthritis
Best Diets for Gut Health
Best Diets for Fatty Liver
Best Diets for Diverticulitis
And if that wasn’t impressive enough, it came in a close second in ratings for the following as well:
Best Diets for Brain Health
Best Heart-Healthy Diets
Best Weight Loss Diets
Best Diets for High Blood Pressure
Best Diets for Menopause
Best Diets for Mental Health
Best Plant-Based Diets
Why Follow the Mediterranean Diet?
The science speaks for itself: Research shows that people who follow the Mediterranean diet experience a 30% reduction in death from all diseases, including heart disease, cancer, Parkinson’s, and Alzheimer’s. That’s the power of food! What you eat—and how much you eat—can dramatically impact your body’s ability to fight disease and stay healthy.
The Mediterranean diet focuses on the daily consumption of protective foods like fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, herbs, and spices. It prioritizes diet quality over specific nutrients or food groups. The result? A way of eating that is:
Easy to follow
Delicious and nutritious
Safe and backed by science
Disease-preventing
Energizing and satisfying
Ready to Get Started? Follow These 3 Steps
1. Check Your Plate
Start with awareness. Before making changes, take a look at what’s on your plate. What’s taking up the most space?
The biggest difference between the Standard American Diet (SAD) and the Mediterranean diet is the focus on plant foods. Fruits, vegetables, whole grains, legumes, nuts, seeds, and olive oil take center stage in the Mediterranean diet, providing essential vitamins, minerals, antioxidants, and fiber to fight inflammation.
Simple ways to add more plants:
Toss spinach or tomatoes into your eggs.
Roast veggies to pair with pasta.
2. Change the Way You Think About Meat
In the Mediterranean diet, meat is more of a supporting player than the star of the show.
Here’s how to make the shift:
Choose smaller portions of meat.
Incorporate meatless meals with plant-based proteins like beans and lentils.
When you do eat meat, opt for lean options that are lower in saturated fats and save red meat for special occasions.
3. Choose Healthy Fats
Healthy fats are a cornerstone of the Mediterranean diet, with olive oil being the primary source. Unlike saturated fats, which can raise cholesterol and inflammation, olive oil is rich in monounsaturated fats that reduce inflammation and lower “bad” cholesterol.
Why fats matter:
They keep you full and satisfied.
They make food taste amazing.
They’re key to a heart-healthy, anti-inflammatory diet.
Simple swaps:
Use olive oil instead of butter in cooking.
Snack on nuts or seeds for a boost of healthy fats.
The Mediterranean diet isn’t just a trend—it’s a proven, sustainable way to live a healthier, happier life. Small, consistent changes can add up to big benefits over time.
Ready to start your journey? Take the “How Mediterranean is Your Diet?” assessment, with our Step-by-Step guide to get started.
Kickstart Your Journey with Exclusive Discounts! 🎉
In honor of the recent diet ratings and to help you take the first step toward your health goals, we’re thrilled to offer two limited-time discounts:
20% Off Annual Substack Subscriptions
Stay inspired and informed with exclusive content delivered right to your inbox—all for 20% less than the regular price.
40% Off Our Online 3-Month Course
Whether you choose to pay in full or opt for monthly payments, this special discount makes it easier than ever to dive into personalized nutrition and wellness.
These offers are only available for a short time, so don’t wait—your journey to better health starts today!