Scientific studies show three dietary patterns are most effective in decreasing the risk of chronic conditions—including heart disease, diabetes, some cancers, and depression—and in older adults, reduced risk of frailty and cognitive decline.
The three plans here—Mediterranean, DASH, and MIND—all include an abundance of plant foods but differ in servings per week and other recommendations. The Brigham’s director of the Department of Nutrition, Kathy McManus, MS, RD, LDN, says the best way to incorporate these foods is to make one change to your current eating habits every week, starting with those easiest for you.
1. Mediterranean Diet
Inspired by foods available in countries bordering the Mediterranean Sea, including vegetables, fruit, fish, and whole grains, this eating pattern became known for its health benefits based on a multinational study led by an American scientist in the 1960s.
Numerous studies since have corroborated health advantages, including research reported in May 2024 by the Brigham that greater Mediterranean diet intake was linked to a 23% lower risk of all-cause mortality among U.S. women. The investigation followed more than 25,000 initially healthy participants for up to 25 years, showing the diet’s connections with lower cancer and cardiovascular mortality. Brigham researchers detected changes in biomarkers of metabolism, inflammation, insulin resistance, and more.
Recommended:
- Olive oil as principal source of fat
- 3 servings of fresh fruit/day and 3 to 4 servings of vegetables/day
- Cheese and yogurt in low to moderate amounts daily
- 3 or more servings/week of legumes, such as lentils, chickpeas, beans, and peas
- 2 to 3 servings/week of canned or fresh fish
- Lean poultry in 3- to 4-ounce portions, up to a few times a week
- Red meat infrequently and in small amounts
- Nuts and olives, with a handful of raw nuts daily to replace processed snacks
- Fresh fruit for dessert, with sweets containing added sugars or honey only a few times a week
- Wine in low to moderate amounts, usually with meals
2. Dash Diet
DASH—Dietary Approaches to Stop Hypertension—was released by the National Heart, Lung, and Blood Institute in 1997 to prevent and treat high blood pressure. Subsequent studies have validated this approach for heart health, with findings that it is highly effective at lowering both blood pressure and cholesterol. The diet’s core principles are to reduce sodium and increase foods high in potassium, calcium, and magnesium.
Recommended:
- 6-8 servings/day of whole grains
- 4-5 servings/day of vegetables
- 4-5 servings/day of fruit
- 2-3 servings/day of low-fat/fat-free dairy
- 6 or less servings/day of lean meat, poultry, fish
- 4-5 servings/week of nuts, legumes, seeds
- 2-3 servings/day of healthy fats and oils including olive or vegetable oil
- 5 or less servings/week of sweets (including beverages)
3. MIND Diet
A mash-up of the two diets above, MIND stands for Mediterranean DASH Intervention for Neurodegenerative Delay. Introduced in 2015 by scientists at RUSH University and Harvard University, it contains foods rich in certain vitamins, carotenoids, and flavonoids believed to protect the brain by reducing oxidative stress and inflammation, and cites specific foods to limit.
Recommended:
- 3+ servings/day of whole grains
- 1+ servings/day of vegetables other than green leafy
- 6+ servings/week of green leafy vegetables
- 5+ servings/week of nuts
- 4+ meals/week of beans
- 2+ servings/week of berries
- 2+ meals/week of poultry
- 1+ meals/week of fish
- Mainly olive oil if added fat is used
- Less than 5 servings/week of pastries and sweets
- Less than 4 servings/week of red meat (including beef, pork, lamb)
- Less than 1 serving/week of cheese and fried foods
- Less than 1 tablespoon/day of butter/stick margarine
Practical tips in adopting these plans:
- Add extra servings of vegetables to lunch and dinner.
- Add whole-grain bread or other whole grains, such as bulgur, barley, farro, couscous, and whole-grain pasta.
- Save red meat for occasional consumption or use meat as a condiment, such as in stews, stir-fries, and soups.
- Replace soda and juices with water.
- Seek the best quality food available. Try farmer’s markets for locally grown seasonal foods.