If you’re looking to kickstart your health journey in the new year, trying a new diet can be a great way to refocus on your nutrition and wellness goals. From boosting energy to promoting weight loss, there’s a plan out there for everyone. Here are 9 diets you should consider in 2025.
Source: Jordan Lye / Getty – Mediterranean
1. Mediterranean Diet
Emphasizing whole grains, fresh fruits, vegetables, lean proteins (especially fish), and healthy fats (like olive oil and nuts), the Mediterranean diet is heart-healthy, anti-inflammatory, and linked to improved longevity. This eating pattern also encourages a relaxed, mindful approach to meals, which can help reduce stress and emotional eating.
Adhering to a Mediterranean-inspired diet, particularly the MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet, may offer significant cognitive benefits, especially for Black individuals, a group disproportionately affected by cognitive decline. According to findings from the REGARDS Study, published on Sept. 18, those who closely followed the MIND diet were 4% less likely to experience memory and cognitive issues compared to those who did not adhere to the diet. This association remained strong even after accounting for variables such as exercise, education, smoking, body mass index, medical conditions, age, and mental health.
The study also revealed that participants with existing cognitive impairments who followed the MIND diet experienced a slower rate of cognitive decline. This effect was notably more pronounced among Black participants than their white counterparts. Additionally, the study showed that women who adhered to MIND had a 6% reduced likelihood of developing cognitive impairments, while men did not experience the same benefit. These findings about the Mediterranean pattern of eating suggest that the MIND diet could be an important factor in improving cognitive health, particularly within Black communities.
According to the Mayo Clinic, olive oil and nuts, which are key components of the Mediterranean diet, provide healthy unsaturated fats. These fats, when derived from plant sources, help lower total cholesterol levels and reduce low-density lipoprotein (LDL), also known as “bad” cholesterol. Replacing saturated fats with polyunsaturated fats has been shown to reduce the risk of cardiovascular disease events and related deaths. This heart-healthy aspect of the Mediterranean diet, along with its cognitive benefits, makes it a powerful dietary choice for overall health.
