Studies have shown that plant-based diets can help lower blood pressure, but researchers wonder how strict you must be with your vegetarian diet to see results. A systematic review of 41 clinical trials was performed to see how different plant-based diets, including some with low levels of animal products (the Mediterranean, Vegan, Nordic, high-fiber, and high-fruit and vegetable diets) impacted blood pressure. The results showed that even plant-based diet with limited animal products can be effective in reducing high pressure, indicating that even small steps to improve health can make a measurable difference. 
Journal of Hypertension. 2021 Jan;39(1):23-37. doi: 10.1097/HJH.0000000000002604. (Gibbs, J.et al)

Our thyroids act as internal thermostats providing our bodies with hormones that help balance our heart, muscle, and digestive function, brain development, and bone maintenance. In this study, researchers analyzed the eating habits and health of 200 people, about half with Hashimoto’s Thyroiditis (an autoimmune disease that attacks the thyroid) and half without. Those most closely following a Mediterranean diet were less likely to have Hashimoto’s Thyroiditis. Eating more animal foods (like meat) and fewer plant foods (like vegetables) was also linked with Hashimoto’s Thyroiditis.  However, more research is needed on how diet might impact autoimmune and thyroid health.
Thyroid. 2021 Jan;31(1):96-105. doi: 10.1089/thy.2020.0299. (Ruggeri RM et al.)

Previous research suggests that the Mediterranean diet may help manage autoimmune diseases, but the degree of usefulness has not yet been researched in depth. In this study of 280 adults with lupus, those most closely adhering to a Mediterranean diet were significantly less likely to have lupus activity and damage or heart disease risk factors. These results suggest that a Mediterranean diet may be a helpful for lupus care and symptom management.
Rheumatology. 2021 Jan 5;60(1):160-169. doi: 10.1093/rheumatology/keaa210. (Pocovi-Gerardino G et al.)

Lupus, an autoimmune disease in which the immune system attacks its own tissues, affects an estimated 1.5 million Americans. In this study, researchers analyzed the eating patterns and health markers of 280 people with systemic lupus erythematosus, the most common type of lupus. Those most closely following a Mediterranean diet were significantly more likely to have lower lupus disease activity and damage accrual and were also significantly more likely to have fewer heart disease risk factors. Additionally the odds of having active lupus or the presence of damage was significantly lower among people who most closely followed a Mediterranean diet.
Rheumatology (Oxford). 2021 Jan 5;60(1):160-169. doi: 10.1093/rheumatology/keaa210. (Pocovi-Gerardino G et al.)

A growing body of research demonstrates the Mediterranean diet’s relationship with healthy aging. This British study focused on 511 individuals whose average age was 79 years old. The scientists collected data on eating habits and brain health from the participants. They found that those who more closely follow a Mediterranean diet are more likely  to have overall better cognitive function, including better memory, visuospatial ability, and verbal ability. Furthermore, the study found that eating more  green leafy vegetables and lessmeat may be linked withbetter cognitive performance. 
Experimental Gerontology. 2020 Dec; 142:111117. doi:10.1016/j.exger.2020.111117. (Corley J et al.)

Maintaining a healthy weight and healthy blood sugar control are thought to help prevent chronic diseases down the road. In a study of 142 adults, people who most closely followed a Mediterranean diet were more likely to have less body fat, better fasting blood sugar, lower insulin, and lower triglycerides (a type of fat in the blood). Other measured health differences between those who followed the Mediterranean diet and those who didn’t were not statistically significant.
Postgrad Medical Journal. 2020 Nov 12;postgradmedj-2020-138667. doi: 10.1136/postgradmedj-2020-138667. (Kalkuz S et al.)

The Mediterranean diet is linked with a lower risk of diabetes, and researchers want to learn more about the mechanisms behind this protective effect. This study followed up a group of 25,317 middle-aged women without diabetes for approximately 20 years. The results indicated that those who strictly follow the Mediterranean diet tend to have a 30% lower risk of developing type 2 diabetes compared to those who don’t follow a Mediterranean diet. The lower risk of diabetes could be partially explained by better insulin resistance, lower inflammation, and lower cholesterol in the women who followed a Mediterranean diet, and the results were especially strong in people who were overweight at the beginning of the study.
JAMA Network Open. 2020 Nov 2; 3(11):e2025466. doi:10.1001/jamanetworkopen.2020.25466 (Ahmad S et al.)

Erectile dysfunction can burden health-related quality of life for both the affected men and their partners. In a study of 21,469 men in the U.S., both younger men (under 60) and older men (60+) most closely following a Mediterranean diet had a 22% and 12% lower risk of experiencing erectile dysfunction, respectively. Likewise, men eating an overall healthy diet (as measured by the Alternative Healthy Eating Index 2010) also were significantly less likely to experience erectile dysfunction.
JAMA Network Open. 2020 Nov 2;3(11):e2021701. doi:10.1001/jamanetworkopen.2020.21701. (Bauer SR et al.)

Prodromal Parkinson’s disease is when someone does not meet the full diagnostic criteria for having Parkinson’s disease, but they do exhibit some Parkinson’s symptoms and are at increased risk of being diagnosed with Parkinson’s down the road. In this study, researchers analyzed the diets of 17,400 adults and monitored them for signs of prodromal Parkinson’s disease. Those most closely following a Mediterranean diet were significantly less likely to have symptoms of prodromal Parkinson’s disease.
Neurology. 2020 Oct 13;95(15):e2095-e2108. doi: 10.1212/WNL.0000000000010523. Epub 2020 Aug 19. (Molsberry S et al.)

The secret to longer life just might be in your kitchen. A large study of 5,094 Italian men was conducted over a seven-year period to see how their daily diets and lifestyle habits affected mortality rates. Those most closely following the Mediterranean diet were less likely to die over the study period. Additionally, the researchers also found a significant relationship between lower death risk and eating higher amounts of vegetables, proteins, fats, starch, folic acid, and monounsaturated fats from plant-based sources (mostly from olive oil). On the other hand, animal fats and sugar were linked with a greater risk of death over the study period.
Nutrition, Metabolism, and Cardiovascular Diseases. 2020 Sept 24;30(10):1673-1678. doi.10.1016/j.numecd.2020.05.034 (Trevisan M et al.)

The endothelium lines the heart and blood vessels, and when not working properly, can be an indicator of atherosclerosis (dangerous buildup of fatty plaques in arteries). In this study, researchers randomly assigned 805 adults with coronary heart disease to a Mediterranean diet or a low-fat control diet and measured their endothelial function. After 1 year on their respective diets, those following a Mediterranean diet were more likely to have improved endothelial function and better homeostasis of their blood vessels, even in patients with severe endothelial dysfunction.
PLoS Medicine. 2020 Sep 9;17(9):e1003282. doi: 10.1371/journal.pmed.1003282. eCollection 2020 Sep. (Yubero-Serrano EM et al.)

A Mediterranean diet based on vegetables, fruits, whole grains, fish, olive oil, beans, and fermented dairy is a delicious blueprint for good health. However, lifestyle elements in addition to diet can also make a difference. In a study of 92 (mostly male) firefighter recruits in New England, those who most closely follow a Mediterranean lifestyle (as defined by eating a Mediterranean diet, adequate sleep, lower screen time, lower BMI, exercising, and not smoking) were significantly less likely to have high blood pressure, and were significantly more likely to have better aerobic capacity (a measure of the ability to provide oxygen to muscles).
Journal of Occupational and Environmental Medicine. 2020 Jul;62(7): 466–471. doi: 10.1097/JOM.0000000000001868 (Lan FY et al.)