A review of 50 published studies covering 500,000 people shows that the fruit and vegetable-based Mediterranean diet is associated with reduced risk for high blood pressure, blood sugar, triglycerides, cholesterol and abdominal obesity; all major risk factors for heart attacks, strokes, diabetes, and certain cancers. It also raises blood levels of the heart-attack preventing good HDL cholesterol (Journal of the American College of Cardiology, March 15, 2011). Abnormal blood pressure is defined as above 120/80; fasting blood sugar as higher than 100 mg/dL; abdominal obesity as 35 or more inches for women and 40 inches or more in men; levels of the good HDL cholesterol as under 40 in men and under 50 in women, and triglycerides as higher than 150 mg/dL.

The Mediterranean diet also contains whole grains, low-fat dairy products, weekly consumption of fish, poultry, nuts and legumes; and monounsaturated fatty acids such as olive oil. Red meat, sugared foods and drinks, and processed foods are restricted.