Encruzilhada do Sul More people are experiencing depression in old age, so it is important to know how to cut the risk. Researchers have now found that a Mediterranean-type diet can lower the risk of depression later in life. This benefit of the Mediterranean diet is in addition to other benefits such as lowering the risk of heart disease. What's in a Mediterranean-style diet? The answer is a lot of fruits and vegetables, whole grains, legumes and nuts, plus moderate consumption of olive oil, dairy products, fish and poultry, and only limited consumption of red meat and sweets.