The Mediterranean diet has been ranked one of the healthiest diets in the world for the seventh consecutive year by U.S. News & World Report. It also topped six other categories, including best for diabetes, heart health, bone and joint health, healthy eating, easiest to follow and most family-friendly.

The diet is based on traditional eating habits in the countries bordering the Mediterranean Sea. It emphasizes fruits, vegetables, beans, nuts, legumes, whole grains, olive oil and omega-3 fatty acids while reducing red meat, sugar and saturated fats, says Salem Hough, a clinical dietitian with Tidelands Health.

The Mediterranean diet focuses on heart-healthy, nutrient-dense foods that can help manage chronic conditions like high blood pressure, high cholesterol and diabetes. It may also help in cancer prevention, Hough says.

High blood pressure, or hypertension

“This diet is rich in potassium and magnesium, which help regulate blood pressure,” Hough says. “It’s also lower in sodium, a major contributor to high blood pressure.”

Type 2 diabetes and insulin resistance

The diet emphasizes whole grains, legumes, vegetables, fruits and lean protein. This can help with weight loss or maintaining a healthy weight, which is crucial for managing type 2 diabetes and other chronic conditions.

“If you have insulin resistance of type 2 diabetes, the emphasis on non-starchy vegetables, whole grains, legumes, berries and other low-glycemic fruits can help manage blood glucose levels, too,” says Hough.

High cholesterol

Heart-healthy fats and omega-3 fatty acids found in olive oil, nuts and fish can help lower LDL cholesterol and triglycerides, which in turn helps reduce high cholesterol.

Gut health

The Mediterranean diet supports gut health by emphasizing fiber-rich whole foods, prebiotics, healthy fats and anti-inflammatory nutrients.

“These components work together to promote a balanced gut microbiome, improve digestion and help manage inflammation, which is important for overall gut health,” Hough says. “Inflammation can contribute to flare-ups in conditions like irritable bowel syndrome and inflammatory bowel disease.”

While the Mediterranean diet is safe for most people, some may need to make adjustments, especially those with certain diseases, allergies or intolerances. Because the diet is high in potassium, individuals with renal disease should consult a health care provider before starting.

“Sometimes this diet can still be followed with some modifications,” Hough says.

The Mediterranean diet offers a variety of creative dishes. Here are a few recipes, courtesy of Sodexo:

Gremolata Salmon with Citrus Hollandaise
Mediterranean Spinach and Quinoa Salad
Mediterranean Chicken Tacos

“This diet really checks all the boxes for overall health,” Hough says. “From your brain to your functional abilities, it improves gut health, reduces chronic disease and offers many other benefits.”