Three key foods that make up 'world's healthiest diet' (2025)

This diet has been linked to a lower risk of heart disease, diabetes, and even dementia.

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Upping your intake of three types of food, which make up what is considered the “world’s healthiest diet”, could slash your risk of heart disease, dementia, and diabetes, among other health benefits. The Mediterranean diet has been named the best diet across the globe for the eighth year in a row.

This diet, which prioritises fresh, seasonal ingredients and whole foods, has long been recognised as one of the most healthy. Now it has topped US News & World Report's annual diet list once again, beating 37 other candidates.

"Our panellists evaluated each diet plan for nutritional completeness, health risks and benefits, long-term sustainability and evidence-based effectiveness," the website says. The Mediterranean diet was the highest rated, with a score of 4.8 out of five stars.

This was closely followed by the heart-healthy DASH Diet with a 4.6 and then the “flexitarian” diet or semi-vegetarian diet at 4.5. But what makes the Mediterranean diet so healthy?

Experts at US News & World Report said: “The Mediterranean diet focuses on quality and lifestyle rather than a single nutrient or food group. Numerous studies have shown that this dietary model reduces the risk of certain chronic health conditions, such as cardiovascular disease and type 2 diabetes, while promoting longevity and improving quality of life.”

They added: “One of the most well-researched diets, the Mediterranean diet is backed by a robust body of scientific research to mitigate chronic conditions (such as heart disease and type 2 diabetes), enhance longevity and improve quality of life.” Alongside its health benefits, part of the appeal of the Mediterranean diet is the fact that it is not as rigid and difficult to stick to as some other food plans.

“The Mediterranean diet is one of the easiest diets to follow for good reason,” the experts said. “Rather than taking a highly restrictive approach that eliminates certain nutrients or food groups or being highly rigid about specific macronutrients, the Mediterranean diet provides general guidelines that are versatile enough to be adaptable to any cuisine or lifestyle – making it a sustainable approach to eating.”

Although there are no strict rules on what you definitely can and can’t eat, it is worth noting the core food groups that are part of the diet to ensure you get the most out of it. Three essential types of food in the diet are:

• Plant foods: The diet is built around plant-based foods, including fruits, vegetables, legumes, whole grains, and nuts
• Olive oil: This is the primary source of healthy fat in the diet, providing beneficial monounsaturated and polyunsaturated fatty acids
• Lean proteins: Fish, poultry, and eggs are included in moderation, with red meat consumed infrequently.

US News & World Report added: “There isn't a single type of Mediterranean diet. People in Greece, Italy, Spain and other regions of the Mediterranean have different styles, they all share many of the same principles: follow a plant-based approach that focuses on whole grains, fruits, vegetables, beans and nuts, with extra-virgin olive oil as the main source of fat, while including a moderate amount of seafood and poultry and minimal red meat.” Its experts recommended building your plate with 40 percent carbohydrates, 40 percent healthy fats and 20 percent protein.

Foods to avoid

In the same way that there are foods to include as part of your Mediterranean diet, there are others to cut back on. US News & World Report shared the following advice:

• Red meat - Treat red meat as a garnish. For example, you might choose to top a salad with thinly sliced beef tenderloin
• Sweets - Look at sweets as celebratory food rather than an everyday indulgence
• Processed foods - Processed foods, including processed meats, do not fit the Mediterranean eating pattern, but there are plenty of healthy options you can reach for instead.
• Alcohol - Although drinking red wine in moderation is OK, overdoing alcohol can be detrimental to well-being. Alcohol is not encouraged for individuals who do not currently drink
• Butter - Substitute butter with a healthier alternative, such as olive oil
• Whole-fat dairy - Ice cream and other whole-fat dairy products are very rarely consumed
• Sugary drinks - Sugary drinks, including fruit juice, are discouraged.

If you are concerned about your health and want to alter your diet as a result, you should speak to a medical professional before making any radical changes.