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What To Know About The Mediterranean Diet, Ranked Best Diet For 8th Year In A Row

The Mediterranean diet -- which emphasizes fruits, vegetables, lean proteins and whole grains -- has once again topped U.S. News and World Report's annual ranking of best diets.

The publication on Friday named the diet the best overall diet for the eighth year in a row.

The Mediterranean diet scored a 4.8 out of 5 based on an evaluation of several factors, including nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness, according to U.S. News and World Report.

The diet also scored the top spot in 11 additional categories in the publication's annual rankings, including easiest-to-follow, gut health, weight loss and mental health.

The DASH (Dietary Approaches to Stop Hypertension), which focuses on whole foods and low sodium, was ranked second on the Best Diets list, followed by the Flexitarian, MIND and Mayo diets. All of the top five diets embrace a plant-forward philosophy, minimizing the intake of red meats, processed foods, inflammatory fats, high-sugar foods and sugar-sweetened beverages, rather than enforcing strict rules or banning entire food groups.

If you're looking to start the Mediterranean diet, here is what you need to know.

What is the Mediterranean diet?

The Mediterranean diet is not one way of eating but a broad term used to describe the eating habits popularized in the countries bordering the Mediterranean Sea including Italy, Greece, Morocco, Spain and Lebanon.

The way of eating focuses on the quality of foods consumed rather than focusing on a single nutrient or food group, according to U.S. News and World Report.

Nutrition experts say there's no one diet that will work for everyone. Certain diets may be more beneficial depending on your circumstances, and some may be harmful depending on your health conditions. Anyone considering changes to their diet should consult with their doctor.

What types of foods are eaten on the Mediterranean diet?

Overall, the diet is mostly plant-based and focuses on healthy fats.

Healthy fats emphasized in the Mediterranean diet include extra virgin olive oil, avocados, nuts, salmon and sardines, according to the American Heart Association.

Easy Mediterranean diet-inspired weeknight dinner and dessert recipes

All types of vegetables and fruits are encouraged on the diet, as are non-meat sources of protein like beans and other legumes.

Fish is encouraged at least twice weekly and other animal proteins like poultry, eggs, cheese and yogurt are encouraged in smaller portions. Red meat consumption is should be limited to a few times a month.

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The main source of hydration should be water.

Are any foods prohibited?

No, the Mediterranean diet does not totally eliminate any foods or food groups.

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However, it is recommended to limit foods such as butter, processed foods like frozen meals and candy, and refined grains and oils. Fruits are encouraged for dessert over sugary sweets.

U.S. News and World Report describes the diet as leaving "little room for the saturated fat, added sugars and sodium that inundate the standard American diet."

What are the health benefits?

According to U.S. News and World Report, "People who eat a Mediterranean-style diet have longer lifespans, report a higher quality of life and are less likely to suffer from chronic diseases such as cancer and heart disease."

In a study of over 60,000 people, those who followed the Mediterranean diet more closely had a lower risk of dementia, regardless of genetic risk.

The American Heart Association says the Mediterranean diet can "play a big role" in preventing heart disease and stroke and reducing risk factors like diabetes, high cholesterol and high blood pressure. Consuming virgin olive oil, in particular, may help the body "remove excess cholesterol from arteries and keep blood vessels open," according to the AHA.

Citing research, the Mayo Clinic touts the Mediterranean diet as a way to help maintain a healthy weight, improve brain health, increase longevity, support a healthy gut and lower the risk of certain cancers.

Dr. Brent Gawey, a member of the ABC News Medical Unit, contributed to this report.

Add These 9 Most Antioxidant-Rich Fruits To Your Diet For Better Health

Antioxidants are vital for neutralising free radicals in the body, unstable molecules that can cause oxidative stress and damage to cells. This stress is linked to aging, inflammation, and chronic diseases like cancer, heart disease, and diabetes. Including antioxidant-rich foods in your diet helps protect your body from this damage, supporting healthy aging, boosting immunity, and reducing inflammation. Fruits, in particular, are a rich source of natural antioxidants, providing vitamins, polyphenols, and flavonoids that enhance overall health and well-being. Their easy availability and delicious taste make them an ideal choice for boosting antioxidant intake. Read on as we list fruits that are most abundant in antioxidants.

Most antioxidant-rich fruits to your diet for better health

Blueberries are among the highest antioxidant-rich fruits, loaded with anthocyanins, which give them their deep blue colour. These compounds protect against oxidative damage and improve brain health, memory, and cognitive function. Regular consumption may also reduce the risk of heart disease and improve cholesterol levels.

Strawberries are packed with vitamin C and ellagic acid, both potent antioxidants. They support collagen production for healthier skin and reduce inflammation, making them a great addition to any anti-aging diet. Strawberries also help regulate blood sugar levels and protect the heart.

Raspberries contain ellagitannins, powerful antioxidants that combat inflammation and oxidative stress. They are also high in fibre, promoting gut health and aiding digestion. Studies suggest raspberries may have anti-cancer properties, particularly in reducing the risk of certain types of tumours.

Rich in punicalagins and anthocyanins, pomegranates are antioxidant powerhouses that enhance heart health, lower blood pressure, and reduce oxidative stress. The fruit's polyphenols also have anti-inflammatory effects and may improve joint health in people with arthritis.

Cherries, especially tart varieties, are rich in anthocyanins and melatonin. These antioxidants reduce muscle soreness, improve sleep quality, and fight inflammation. Regular consumption may also lower uric acid levels, reducing the risk of gout.

Oranges are famous for their high vitamin C content, a potent antioxidant that supports the immune system and skin health. They also contain flavonoids like hesperidin, which improves blood circulation and reduces the risk of heart disease.

Red and purple grapes are loaded with resveratrol, a powerful antioxidant that benefits heart health by reducing cholesterol and preventing blood clots. The polyphenols in grapes also protect the skin from UV damage and support brain health.

Apples, particularly with their skin on, are a good source of quercetin and vitamin C. These antioxidants reduce the risk of chronic diseases like diabetes and heart disease. Apples also support weight management due to their high fibre content.

Kiwi is rich in vitamin C, vitamin E, and lutein, all of which act as antioxidants. It improves skin elasticity, strengthens the immune system, and supports eye health. The unique combination of antioxidants in kiwi also reduces oxidative stress.

Adding these fruits to your diet regularly can significantly boost your antioxidant intake, improve your health, and protect against various diseases. Enjoy them fresh, in smoothies, or as part of salads for maximum benefit.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

The Renal Diet For Kidney Health: What To Eat And Avoid

The renal diet is an eating plan that promotes kidney health and slows kidney damage. The kidneys are a pair of organs that reabsorb nutrients from the diet and filter out waste. A person's diet affects kidney health and how hard the kidneys need to work. 

People with chronic kidney disease (CKD) may benefit from working with a dietitian and following the renal diet. The renal diet limits foods high in sodium, potassium, phosphorus, and protein.

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How the Diet Works The renal diet aims to promote kidney health and slow kidney damage by providing a healthy balance of calories, vitamins, minerals, and proteins. This eating plan can help to control the buildup of waste and extra fluid in the blood. This takes stress off of the kidneys because there is less waste to remove from the blood.  People who follow the renal diet to treat their kidney disease may experience slowed disease progression, increased energy levels, improved muscle strength, and a lower risk of infection. People who follow the renal diet limit foods that are rich in: Nutrients to Watch for If You Have Kidney Disease Some electrolytes and nutrients in the diet affect fluid and waste buildup in the blood. Nutrients that cause the body to retain fluids put stress on the kidneys. People with kidney disease may need to limit the following nutrients: Sodium: Too much sodium in the diet can cause fluid buildup in the body, leading to high blood pressure and swelling.  Potassium: Potassium affects fluid balance in the blood. Phosphorus: As kidney function worsens, phosphorus builds up in the blood, weakening the bones.  Protein: Large amounts of protein can be stressful to the kidneys. What to Eat The renal diet provides a healthy way of eating that promotes both kidney and heart health. People following the renal diet consume the following types of foods: Fruits and vegetables  A moderate amount of lean protein  Herbs and spices as seasonings to replace salt and potassium-containing salt substitutes (used in amounts appropriate for seasoning rather than as supplements) Some low-fat dairy products (may need to be limited, discuss with healthcare provider) Limiting What You Eat Most people following the renal diet do not need to completely remove certain food groups from their diets. Rather, it is important to be mindful of portion sizes and how often you eat foods that require the kidneys to work harder.  Many people with chronic kidney disease need to limit saturated and trans fats in their diets. Animal products rich in saturated fats include butter, lard, red meat, and whole milk. Trans fats are usually found in processed foods like store-bought cookies, french fries, and doughnuts. Trans fats are also found in hydrogenated vegetable oils.  Sodium Sodium is an electrolyte found in table salt and processed foods. Most healthy adults need to limit their sodium intake to 2,300 milligrams per day.  When a person has kidney disease, their kidneys stop functioning normally. As the kidneys lose the ability to control the sodium-water balance in the body, it is important to consume less sodium.  Eating a low-salt diet lowers blood pressure and reduces fluid buildup and swelling. To cut back on sodium in your diet, opt for fresh, homemade foods. Look for food labels that say "low sodium" and limit restaurant meals. To add flavor to your meals without salt, try new herbs, spices, mustards, and flavors of vinegar.  Phosphorus Phosphorus is a mineral that keeps the bones and teeth strong. When the kidneys are not functioning normally, they cannot remove extra phosphorus from the blood, and the mineral builds up in the blood. When there is too much phosphorus in the blood, it can pull calcium from the bones, weakening the bones.  Too much phosphorus in the blood may also damage the blood vessels, eyes, and heart. Phosphorus can be found in meat, dairy, beans, nuts, whole grain breads, and dark-colored sodas. Foods that are naturally low in phosphorus include fruits, vegetables, pasta, rice, and corn cereals.  Potassium Potassium is a mineral essential for nerve and muscle health. It also plays a key role in heart health. When the kidneys are damaged, they do not remove potassium from the blood. Too much potassium in the blood can lead to heart problems.  Foods high in potassium include oranges, potatoes, tomatoes, and whole-grain bread. Apples, carrots, and white bread are naturally low in potassium. Some medications can increase your potassium levels. Review your list of your current medications with your healthcare provider to determine if any changes are needed.  Protein Protein is an essential nutrient for building muscle and repairing tissues in the body. When the body breaks down protein, it creates waste that the kidneys need to remove. Eating a diet rich in protein in excess of what your body needs can be stressful for the kidneys.  Protein is present in both animal products and plants. Protein-rich foods include red meat, chicken, fish, eggs, and dairy products. Plant-based protein sources include grains, beans, and nuts.  What to Avoid People following the renal diet need to limit foods that are rich in sodium, potassium, phosphorus, protein, fat, and fluids. They may also want to avoid calorie-dense foods that provide few nutrients.  Consider avoiding the following foods when following the renal diet: Dark-colored sodas and fruit punch (which may have added phosphorus)  Fast food  Packaged foods Table salt  Alcoholic beverages Benefits and Risks The renal diet is an eating plan rich in healthy foods like fresh fruits and vegetables. It is known to promote kidney health and slow the progression of kidney disease. The renal diet may improve energy levels in people with chronic kidney disease.  The renal diet is safe for most people with kidney disease. However, this eating plan limits certain nutrients that are essential for health. The body needs sodium, potassium, phosphorus, and protein. Completely cutting these nutrients out of your diet would cause health problems.  When your protein intake is too low, you may lose muscle mass and become weaker. If you are currently receiving dialysis treatment, your healthcare team may recommend eating more protein because dialysis removes it from the blood. Talk with your healthcare providers and dietitians to determine the right balance of protein and minerals in your diet.  Who Is the Diet Right For? The renal diet is usually right for people with CKD or any chronic health condition that affects kidney function. It may also be helpful for people with diabetes. About 1 in 3 adults in the United States with diabetes also has chronic kidney disease.  Other Renal Diet Tips The renal diet promotes fresh, healthy foods like fruits and vegetables, whole grains, and some lean proteins. Helpful tips for getting started with the renal diet include: Cook your meals from scratch as often as you are able.  Enjoy fresh or frozen fruits and vegetables.  When cooking with canned beans or vegetables, rinse them first to lower the sodium content.  Choose unprocessed meats and poultry instead of processed kinds.  Grill, bake, roast, or sauté your meals instead of frying them.  Add flavor to your meals with fresh herbs and spices.  Limit the amount of alcohol and soda you consume.  Track your water intake as people with advanced kidney disease may need to monitor their fluid intake.  Summary  The renal diet is an eating plan that promotes kidney health and slows kidney damage. It has been proven to slow disease progression in people with chronic kidney disease.  The kidneys are a pair of organs located in the abdomen. They are responsible for absorbing nutrients from the diet and filtering out waste and extra fluid from the blood. The diet affects kidney health and function.  People with kidney disease or damage may need to limit the amount of sodium, potassium, phosphorus, and protein in their diets. Talk with your healthcare provider about meeting with a dietitian to develop the right renal diet for you and your unique health needs. Following the renal diet can slow kidney disease progression, lower the risk of complications, and increase quality of life. 

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