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Over years of research and diet rankings, one regimen has consistently been found to bring a host of health benefits, and it hasn’t fallen out of favor amid changing fads.

The Mediterranean diet once again topped the list in U.S. News & World Reports’ annual ranking for 2024 — for the seventh consecutive time — earning it a renewed wave of media attention.

The eating regimen is plant-based and emphasizes multiple servings of fruits and vegetables daily, alongside whole grains, legumes, nuts, olive oil and seafood.

Red meats are eaten only occasionally, and dairy and poultry are consumed in moderation, as well. Highly processed foods or those with added sugars are generally avoided.

Researchers and dietitians say following the diet long term can increase the odds of living a longer, healthier life. A wealth of studies suggest it lowers risk of heart disease and Type 2 diabetes, while potentially slowing cognitive decline.

“It’s a way of life, it’s a cuisine, it dates back thousands of years, and in the last five to six decades, it is the most highly researched cuisine in the world,” said Catherine Itsiopoulos, a professor of nutrition and dietetics at RMIT University in Melbourne, Australia, who has published several books on the Mediterranean diet.

The bulk of evidence centers on the Mediterranean diet’s link to a lower risk of cardiovascular disease and related conditions like obesity, high cholesterol and hypertension.

According to a 2021 review of research, the diet has been shown to reduce the risk of coronary heart disease in women by 29% and stroke by 13%. A 2017 analysis, meanwhile, found that it can lower the risk of coronary