For an impressive ninth consecutive year, U.S. News & World Report has named the Mediterranean Diet its Best Overall Diet. Each year, a panel of health experts evaluates eating patterns for nutritional completeness, health risks and benefits, long-term sustainability, and evidence-based effectiveness — and once again, the Mediterranean Diet rose to the top.
In addition to earning the #1 overall spot, the Mediterranean Diet consistently ranks at or near the top in categories related to heart disease, diabetes, brain health, healthy aging, and overall wellness.
The Mediterranean diet is a flexible way of eating based on traditional food patterns from the Mediterranean region. It emphasizes vegetables, fruits, whole grains, legumes, nuts, fish, and healthy fats — especially extra virgin olive oil as the primary fat source.
Backed by extensive research, this eating pattern is linked to a lower risk of chronic diseases and improved overall well-being. Just as importantly, it’s one of the easiest healthy diets to maintain, offering adaptable guidelines that work with a wide range of cuisines and lifestyles, making it sustainable in the long term.
The Mediterranean Diet’s continued top ranking comes from decades of research linking this way of eating to wide-ranging health benefits in the following areas:
While not designed as a rapid weight-loss diet, the Mediterranean approach emphasizes nutrient-dense, high-fiber foods and healthy fats, which increase satiety and support gradual, sustainable weight management. Research also shows the Mediterranean Diet can support long-term weight loss and maintenance. For example, a calorie-restricted Mediterranean eating pattern has been linked to greater weight loss over one year compared with a low-fat diet. Longitudinal studies further suggest that people who adhere to Mediterranean-style eating over many years tend to gain less weight, have a lower risk of developing obesity, and accumulate less abdominal fat — a key risk factor for metabolic disease. These findings highlight that the Mediterranean Diet can be effective for both losing weight and maintaining a healthy weight over time.
Want to start eating the Mediterranean way? To help you get started, explore:
Year after year, the Mediterranean Diet proves that healthy eating doesn’t have to be extreme or complicated. Built on simple foods, shared meals, and the everyday use of olive oil, it remains a delicious, sustainable, and science-backed path to better health.