The Mediterranean Diet — comprised of eating mostly plants (vegetables, fruit, beans) – has maintained its golden reputation, backed by decades of scientific research. Studies have again and again shown that this diet protects against obesity, diabetes, and cardiovascular disease. Now evidence also suggests that this diet could lessen the risk for cognitive decline and lifetime risk of dementia.
The Mediterranean diet is mostly plant-based, with an emphasis on limiting saturated fat. This diet suggests a high intake of fruits, vegetables, legumes, whole grains, fish, and unsaturated fatty acids such as olive oil and avocado. It also encourages a moderate intake of dairy, wine, and poultry. Finally, it recommends a low intake of red meats and sweets.
Unlike many fad diets, the Mediterranean diet does not advocate for a large restriction of carbohydrates. The guidelines instead suggest that healthy carbohydrates be consumed—those found in vegetables and whole grains. This gives another benefit to the Mediterranean diet: it’s high in antioxidants and anti-inflammatory compounds that combat the oxidative processes that occur within the aging brain.
–
地中海飲食主要由植物（蔬菜，水果，豆類）組成 ，一直以來都享負盛名，更得到幾十年的科學研究作爲引証。多項研究反復顯示，這類食物有助避免肥胖，糖尿病和其他心血管疾病的出現。現在，更有研究指出，這類食物可以減輕認知能力衰退和患上老人癡呆症的風險。
地中海飲食主要是以植物為基礎，重點在於抑制飽和脂肪的吸收。這種飲食提倡吸收多點水果、蔬菜、豆類、全穀物、魚類和牛油果及橄欖油中的不飽和脂肪酸，它還鼓勵適度進食乳製品、葡萄酒和家禽，但是只建議少量進食紅肉和甜食。
與其它時尚飲食不同的是，地中海飲食不主張大量限制碳水化合物的攝取量，它反而提倡進食健康的碳水化合物，亦即是在大多數蔬菜和全穀物中含有的碳水化合物。地中海飲食的另一個好處是，這些食物富有高含量的抗氧化物和抗炎化合物，幫助抵禦老化中的大腦中不斷出現的氧化過程。