More of a lifestyle than a diet, The Mediterranean diet is a heart-healthy eating plan that promotes health and longevity. The eating style favors plant-based foods, whole grains, fruits, and nuts. It also includes moderate amounts of fish, poultry and dairy and limits red meat and processed foods.
This diet is high in “good” monounsaturated fats from olive oil, and fiber, antioxidants and phytochemicals. It also supports a healthy weight and reduces inflammation in the body.
What is the Mediterranean diet?
Inspired by the cuisines that surround the Mediterranean Sea, this heart-healthy diet is centered on whole foods like fruits, vegetables, olive oil, nuts, beans and fish. It also includes moderate amounts of poultry, eggs and red meat, but is low in sodium and high in unsaturated fats — which help lower your levels of LDL or “bad” cholesterol.
In addition to helping you maintain a healthy weight, the Mediterranean diet can also protect against diabetes and heart disease. It’s rich in fiber, which digests slowly and helps prevent huge fluctuations in your blood sugar. It also reduces chronic inflammation — an important factor in the development of heart disease and some cancers.
If you’re interested in following the Mediterranean diet, try starting small by swapping out some of your regular foods. For example, try switching out your regular cooking oil for extra virgin olive oil (EVOO), which is high in beneficial monounsaturated fats and contains antioxidants. And when it comes to snacks, try replacing processed foods with fresh fruits and vegetables.
While the Mediterranean diet isn’t for everyone, research shows it can be an effective way to lower your risk for heart disease and other chronic conditions. But don’t forget about other healthy lifestyle habits, like getting enough physical activity and socializing with friends and family.
Foods to eat on a Mediterranean diet
A Mediterranean diet is an easy-to-follow eating plan that’s been linked to heart health. It emphasizes nutrient-rich foods like fruits, vegetables, whole grains and legumes. It also recommends moderate amounts of poultry, fish and dairy, while limiting red meat and added sugar. The diet is filled with healthy fats, especially monounsaturated fats from olive oil and nuts, as well as omega-3 fatty acids from a variety of seafood. It’s also high in fiber, vitamins and minerals.
The diet is a good option for those who have been diagnosed with heart disease or are at risk for it, as it’s been shown to lower cholesterol levels. It’s also rich in antioxidants, which can help reduce inflammation and protect against certain cancers.
Foods to eat on the Mediterranean diet include lean proteins (like poultry, eggs and seafood), olive oil, herbs, spices and fresh produce. Try to add a variety of these foods to your meals throughout the day.
You can incorporate Mediterranean-style eating into your daily routine by starting the day with Greek yogurt and berries, adding a side salad of greens and feta with a drizzle of olive oil for lunch or enjoying grilled fish and veggies for dinner.
If you’re interested in trying the Mediterranean diet, talk to your healthcare provider. They can help you create a meal plan that’s right for your medical history, underlying conditions and preferences.
A registered dietitian can also help you implement the diet into your lifestyle, making it a long-term, sustainable eating pattern. They can help you find ways to swap out processed foods for healthy versions and introduce new recipes and cooking techniques.
It can be challenging to make big changes all at once, so it’s important to take small steps and give yourself time to adjust to a new way of eating. A dietitian can also help you determine if the Mediterranean diet is safe for you based on your medical history, underlying conditions and other factors. They can also suggest alternatives for foods you may have a sensitivity or allergy to, so you can enjoy the benefits of this heart-healthy eating plan.
Foods to limit on a Mediterranean diet
The Mediterranean diet is a healthy eating plan that has been linked to heart health and longevity. But it’s important to note that everyone’s body is different and may respond differently to the diet, especially if you have certain health conditions or dietary restrictions. A registered dietitian nutritionist can help you customize the diet to fit your unique needs.
The diet’s overall focus is on nutrient-dense foods, such as fruits, vegetables, whole grains, and legumes. It avoids processed foods and instead focuses on cooking with whole ingredients. It also limits red meat and sugary foods. The goal is to reduce your overall cholesterol and blood pressure while lowering your risk of heart disease.
In order to get the most out of the Mediterranean diet, it’s best to follow it long term. However, it’s still possible to enjoy the benefits of the diet if you are unable to do so long-term. You can also incorporate some of the principles of the Mediterranean diet into other healthy eating plans, such as the DASH and DTO diets.
It’s essential to limit red meat and processed foods on a Mediterranean diet, as they are high in saturated fat and sodium. It’s also important to eat healthy fats, such as olive oil and nuts. It’s also recommended to eat fish and seafood at least twice a week.
Final Verdict
The Mediterranean diet has been shown to reduce your risk for many common health conditions, including cardiovascular disease, diabetes and neurodegenerative diseases like Alzheimer’s. It also may help to prevent cancer and aid in weight loss. The diet is high in fiber, healthy fats and antioxidants and is low in sodium. However, it is important to talk to your doctor before making any major changes to your diet. Some people have sensitivities or health conditions that may cause them to respond differently to the Mediterranean diet.
The traditional Mediterranean diet, or MedDiet, is an overall food pattern that includes high intakes of plant-based foods like vegetables, fruits, beans, nuts and seeds; moderate intakes of fish and meat products, including poultry and eggs, as well as some dairy products (especially yogurt); and a high use of extra virgin olive oil, especially during meals. Wine is also included in moderation.
A recent study published in 2024 in the journal Nutrients found that people who followed a Mediterranean diet had reduced risks for what is now known as metabolic dysfunction-associated steatotic liver disease, formerly nonalcoholic fatty liver disease. This was associated with a lower consumption of saturated and trans fats, as well as a higher intake of omega-3 fats and fiber. The MedDiet is also associated with decreased inflammation and a healthier liver.
While more research is needed, some dietitians do recommend the Mediterranean diet to their clients for a healthy liver. However, it is always best to talk to your doctor or registered dietitian before making any dietary changes.
The Mediterranean diet was ranked as the best diet for overall health in 2021 by U.S. News & World Report, followed by the DASH diet for heart health and the Flexitarian diet. Regardless of which diet you choose, all three offer the same heart-health benefits: a focus on whole grains, vegetables, fruits, legumes, nuts and seeds, healthy fats, and limited sodium. Just pick the one that fits your lifestyle and needs! A healthy eating plan can be the key to a long and happy life.