Discover CNN’s Eat, But Better: Mediterranean Style, an eight-part guide designed to introduce you to a delicious and expert-backed eating lifestyle. This program aims to boost your health for life by embracing the flavors and benefits of the Mediterranean diet. With simple, plant-based meals, it offers a sustainable way to improve your overall well-being.

Research shows that the Mediterranean diet can significantly reduce the risk of developing various cancers, including prostate, cervical, and colorectal cancer. Additionally, it decreases the risk of women dying from any cancer by 17%. Beyond cancer prevention, this diet is renowned for promoting healthy weight loss and lowering obesity, which is a key factor in preventing chronic diseases like type 2 diabetes and heart disease.

A recent large observational study published in JAMA Network Open revealed that adhering to the Mediterranean diet lowers obesity-related cancer risk by about 6%. Remarkably, this reduction is consistent regardless of a person's BMI or fat distribution. The study suggests that benefits extend beyond weight loss, potentially involving reduced inflammation and improved metabolic health.

The Mediterranean diet emphasizes simple, plant-based foods, focusing on fruits, vegetables, whole grains, beans, and seeds. It encourages the use of extra-virgin olive oil as the primary fat source while limiting the intake of butter and avoiding sugar and refined foods. Healthy, oily fish rich in omega-3 fatty acids are recommended, and red meat is consumed sparingly to enhance both flavor and health benefits.

Experts explain that minimally processed, plant-forward diets like the Mediterranean style can reduce oxidative damage and support overall health. These diets help maintain a balanced gut microbiome and hormone levels, essential for preventing chronic diseases. Emerging evidence also indicates that such diets may enhance the effectiveness of some cancer therapies, offering a complementary approach to conventional treatments.

Transitioning to a Mediterranean diet can seem challenging at first, especially with the prevalence of ultraprocessed foods in modern diets. Experts recommend starting with small, manageable changes, such as adding blueberries to breakfast, snacking on nuts, and incorporating salads into lunch. Gradually increasing the portion of vegetables, whole grains, and legumes in meals can lead to a sustainable and enjoyable dietary shift.

Embracing the Mediterranean diet offers a low-cost, accessible, and sustainable way to enhance health and prevent cancer. Even modest individual risk reductions can lead to significant public health benefits when adopted on a large scale. By consistently following this plant-based, minimally processed eating style, you can enjoy delicious meals while supporting your long-term health and well-being.