# R6 | perplexity/sonar-pro | run 2

## Prompt

Summarize the main documented health effects of the Mediterranean diet in 4-5 points, with a citation for each claim.

## Response

The Mediterranean diet is one of the best‑studied eating patterns, with consistent evidence for benefits on cardiovascular health, metabolic disease, longevity, and brain function. Below are 5 core, well‑documented health effects, each supported by clinical or epidemiologic research.

## Main Documented Health Effects

1. **Reduced cardiovascular disease and events (heart attack, stroke)**  
   High adherence to a Mediterranean-style diet is associated with significantly lower incidence of cardiovascular disease, including coronary heart disease and thrombotic stroke, in large cohort studies and randomized trials.[Definitions & Benefits – NIH](https://pmc.ncbi.nlm.nih.gov/articles/PMC4222885/)  
   The PREDIMED trial and similar studies show about a 30% reduction in major cardiovascular events when participants follow a Mediterranean diet compared with a low‑fat control diet.[Why It Works – Harvard](https://news.harvard.edu/gazette/story/2025/11/why-the-mediterranean-diet-works/)  

2. **Improved metabolic health and lower risk of type 2 diabetes and metabolic syndrome**  
   Mediterranean-type eating patterns decrease the risk of type 2 diabetes and other metabolic conditions, in part by improving cardiometabolic risk factors such as blood glucose, blood pressure, and lipid profile.[Health Benefits – NIH](https://pmc.ncbi.nlm.nih.gov/articles/PMC6723598/)  
   Prospective studies and trials indicate likely inverse associations with adult‑onset diabetes and prevention of metabolic syndrome in people adhering to the diet.[Definitions & Benefits – NIH](https://pmc.ncbi.nlm.nih.gov/articles/PMC4222885/)  

3. **Lower overall mortality and increased life expectancy**  
   Higher adherence to a traditional Mediterranean diet is linked to significantly lower total mortality in large population studies, independent of individual dietary components.[Health Benefits – Metabolic Review](https://pmc.ncbi.nlm.nih.gov/articles/PMC7190876/)  
   Collectively, cohort data show convincing inverse associations between Mediterranean diet adherence and overall mortality, suggesting increased lifespan.[Definitions & Benefits – NIH](https://pmc.ncbi.nlm.nih.gov/articles/PMC4222885/)  

4. **Reduced risk of certain cancers**  
   Observational evidence indicates compelling inverse associations between Mediterranean diet adherence and overall cancer incidence, including possible protection against breast and colorectal cancer.[Definitions & Benefits – NIH](https://pmc.ncbi.nlm.nih.gov/articles/PMC4222885/)  
   Reviews highlight that Mediterranean-like dietary patterns exert a preventive effect on certain cancers, likely via lipid-lowering, anti-inflammatory and antioxidant mechanisms.[Health Benefits – NIH](https://pmc.ncbi.nlm.nih.gov/articles/PMC6723598/)  

5. **Better brain and mental health (cognitive decline and depression)**  
   Higher adherence to the Mediterranean diet is associated with a lower risk of cognitive impairment and decline, including dementia, in several prospective studies.[Definitions & Benefits – NIH](https://pmc.ncbi.nlm.nih.gov/articles/PMC4222885/)  
   The same body of evidence shows reduced risk of mental disorders such as unipolar depression among people following Mediterranean dietary patterns.[Health Benefits – NIH](https://pmc.ncbi.nlm.nih.gov/articles/PMC6723598/)  

Would you like a brief explanation of the key mechanisms (e.g., anti‑inflammatory effects, gut microbiota changes) that are thought to drive these health benefits?
