Ranked #1 Best Diet Overall by U.S. News & World Report for eight consecutive years, the Mediterranean diet is beloved by doctors, dietitians and consumers alike. Not only is it delicious, non-restrictive and and associated with better cardiovascular health, lower dementia risk and a 19% decrease in Type 2 diabetes, but according to new research, it could reduce the risk of cancer, too.
Published in JAMA Network Open in February 2025, the study followed 450,111 adults from over 10 countries over the course of 15 years.
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But that's not all: Even moderately adhering to the diet, or earning a ranking of 4 to 6, was also linked to lower cancer risk than those who didn't follow it at all. What's more, the decrease in cancer risk was not exclusively due to weight loss: the diet seemed to offer protective benefits beyond just helping people maintain a healthy weight.
What Does This Mean?
As for why this matters? It's an exciting reminder that even small lifestyle changes can help boost your health and make a significant difference over time.
Further, this study reiterated that when it comes to health, it's not always about numbers on a scale: While obesity can increase cancer risk, the Mediterranean diet's non-weight-related perks can still pay off.
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If you want a super quick rundown in the meantime however, here's what to eat on the Mediterranean Diet:
Fruits and vegetables (leafy greens, tomatoes, cucumbers and citrus fruits)Whole grains (whole-grain bread, pasta, rice and other grains like farro, bulgur and barley)Heart-healthy fats (olive oil, nuts and seeds)Legumes (beans, lentils and chickpeas)Nuts (walnuts, almonds)Seafood (salmon, shellfish and tuna)Herbs and spicesUp Next:
Related: This Common Spice May Help Lower Your Blood Sugar
Sources
Best Diets 2025. U.S. News & World Report.The Mediterranean Diet, its Components, and Cardiovascular Disease. The American Journal of Medicine.Mediterranean Diet, Cognitive Function, and Dementia: A Systematic Review of the Evidence. Advances in Nutrition.Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review. Nutrients.Adherence to the Mediterranean Diet and Obesity-Linked Cancer Risk in EPIC. JAMA Network Open. Read More Details
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