Mediterranean diet first rose to prominence in the 1950’s and since that time has become one of the most-studied diets in the world. In this study, researchers summarize the Mediterranean diet’s scientific history and key takeaways, including its benefits for weight loss and the prevention of heart disease and type II diabetes. The Mediterranean diet has also been linked with the possible prevention of certain types of cancer and neurodegenerative diseases such as Alzheimer’s. The authors note that the erosion of tradition threatens the Mediterranean diet in its place of birth, and that more populations could benefit from adopting a more Mediterranean inspired diet.
International Journal of Environmental Research and Public Health. 2019 Mar 15;16(6). pii:E942. doi: 10.3390/ijerph16060942. (Lăcătușu C-M et al.)

Cochrane reviews are some of the most rigorous reviews in scientific research. In this Cochrane review, researchers analyzed 30 existing randomized controlled trials (the “gold standard” of nutrition research) and 7 ongoing trials of the Mediterranean diet and its impact on heart disease risk. The study found small to moderate evidence for benefits of the Mediterranean diet for preventing heart disease, but note that more research is needed to better understand the benefits, particularly in patients who already have heart disease.
The Cochrane Database of Systematic Reviews. 2019 Mar 13;3:CD009825. doi: 10.1002/14651858.CD009825.pub3. (Rees K et al.)

Olive oil is a well-known heart healthy food, and new research sheds light on a potential explanation behind this benefit. In this study, researchers analyzed the eating habits of 63 obese but otherwise healthy adults, and also analyzed the platelet activity in their blood. (Platelets are the building blocks of blood clots when they stick together.) Those eating olive oil at least once per week had significantly lower platelet activation, indicating that their blood may be less likely to clot. (Note that findings presented at meetings are considered preliminary until published in a peer-reviewed journal.)
Presentation at American Heart Association’s Epidemiology and Prevention | Lifestyle and Cardiometabolic Health Scientific Sessions. Houston, TX. March 7, 2019 (Heffron SP et al.)

Eat a nutritious diet while you’re young, and your brain may thank you later. Scientists analyzed the diets of 2,621 young adults (average age: 25) and then assessed their brain health 25 & 30 years later (average ages: 50 & 55, respectively). Those most closely following a Mediterranean diet in young adulthood had a significantly lower decline in cognitive function than those not following a Mediterranean diet.
Neurology. 2019 Mar 6. pii: 10.1212/WNL.0000000000007243. doi: 10.1212/WNL.0000000000007243. [Epub ahead of print] (McEvoy CT et al.)

A traditional Mediterranean diet includes frequent, but low-to-moderate amounts of dairy products, mostly in the form of artisanal cheeses and yogurts. In this study, researchers analyzed the eating habits and bone density in 442 pre-menopausal women in Spain. Following a Mediterranean diet was linked with significantly better bone mass.
Nutrients. 2019 Mar 5;11(3). pii: E555. doi: 10.3390/nu11030555. (Pérez-Rey J et al.)

Proper nutrition is increasingly becoming an important aspect of athletic training, and it is easy to see why. In a small study, 11 young adults ran a 5K after 4 days of eating a Mediterranean diet, and after 4 days of eating a typical Western diet. The 5K time after the Mediterranean diet was about 2 minutes faster than the race time after eating a Western diet. However, there were no significant differences in vertical jump height or hand grip strength between the 2 diets.
Journal of the American College of Nutrition. 2019 Feb 13:1-9. doi: 10.1080/07315724.2019.1568322. [Epub ahead of print] (Baker ME et al.)

While there have been several studies investigating the link between specific foods or food groups and the risk of bladder cancer, studies investigating overall diet patterns are limited. In this analysis, researchers pooled data from 13 studies investigating the link between diet and bladder cancer. They analyzed the diet of over 600,000 participants to evaluate how closely the participants follow the Mediterranean diet. The researchers found that participants who most closely followed the Mediterranean diet had a significantly lower risk of bladder cancer than those who did not follow the diet. The researchers believe that the high intake of plant-based foods and olive oil in the Mediterranean diet may have a protective effect against bladder cancer due to the antioxidants and vitamins present in these foods.
European Journal of Nutrition. 2019 Feb 8. doi: 10.1007/s00394-019-01907-8. (Witlox WJA, et al)

Statins are a type of cholesterol lowering medication often prescribed to patients with heart disease. To see how diet might impact the effectiveness of statins, researchers analyzed the eating habits and health outcomes of 1,180 older adults with heart disease for 8 years. Those most closely following a Mediterranean Diet were 30% less likely to die from heart disease over the study period. However, statins only reduced heart disease death risk when taken in combination with the Mediterranean diet. Furthermore, the patients taking statins in combination with a Mediterranean diet had a 50% lower risk of dying of heart disease than those just using one approach (diet or medicine). The researchers suspect that this synergistic effect may be due to the anti-inflammatory effects of the Mediterranean Diet. 
International Journal of Cardiology.  2019 Feb 1;276:248-254. doi: 10.1016/j.ijcard.2018.11.117. (Bonaccio M et al.)

Parkinson’s disease is a disorder of the nervous system that can cause stiffness and tremors, and make movement difficult. In a study of 1,731 elderly adults, those most closely following a Mediterranean Diet had a 21% lower probability of showing early signs of Parkinson’s Disease (prodromal Parkinson’s disease) than those not following a Mediterranean diet.
Movement Disorders. 2019 Jan;34(1):48-57. doi: 10.1002/mds.27489. (Maraki MI et al.)

The Mediterranean diet is closely linked with heart health, and researchers want to learn more about the underlying mechanisms behind this connection. In this study researchers analyzed the diet and health outcomes of 25,994 women for 12 years. Those most closely following a Mediterranean diet were 28% less likely to develop heart disease than those not following a Mediterranean diet. Even those who were only moderately following a Mediterranean diet had a 23% lower risk of heart disease, indicating that even small lifestyle changes can have a meaningful impact on health. The researchers suspect that part of the heart health benefits may be related to lower inflammation, as women most closely following the Mediterranean diet had significantly lower levels of biomarkers of inflammation. Other factors shown to affect the relationship between the Mediterranean diet and heart health are the Mediterranean diet’s links to blood sugar management, BMI, blood pressure, and cholesterol.
JAMA Network Open. 2018 Dec 7;1(8):e185708. doi:10.1001/jamanetworkopen.2018.5708 (Ahmad S et al.)

In a traditional Mediterranean diet, dairy was eaten often, but in small amounts (typically fermented dairy products, like artisanal cheese and Greek yogurt). Researchers wonder if a Mediterranean diet with slightly more dairy might still offer some benefits, so they randomly assigned 41 adults at risk of heart disease to a Mediterranean diet with 3-4 servings of dairy per day, or a low fat diet. Compared to a low fat diet, the Mediterranean dairy diet resulted in significantly higher HDL (good) cholesterol, lower triglycerides (a fat in the blood) and significantly lower blood pressure in the morning. However, more research is needed to see how a traditional Mediterranean diet compares with a higher dairy Mediterranean diet.
American Journal of Clinical Nutrition. 2018 Dec 1;108(6):1166-1182. doi: 10.1093/ajcn/nqy207. (Wade AT et al.)

Polyphenols are naturally occurring antioxidants found in many foods including olive oil, fruits, vegetables, nuts, legumes, whole grains, and red wine; these foods are also key components of the traditional Mediterranean diet. In this review researchers analyzed the main sources of polyphenols in the Mediterranean diet and their potential health impacts. They found that the Mediterranean diet has a unique mix of polyphenols that is associated with decreased obesity; the polyphenols present in the Mediterranean diet may also promote the growth of good bacteria in the gut, which may aid in digestion and have other positive health effects.
Nutrients. 2018 Oct 17;10(10). pii: E1523. doi: 10.3390/nu10101523. (Castro-Barquero S et al)