The Mediterranean Diet

The Mediterranean Diet: A Simple and Healthy Way to Eat

The Mediterranean diet is one of the world’s healthiest ways to eat.
It comes from the traditional foods of countries like Greece, Italy, and Spain.
People in these regions tend to live longer and have fewer heart problems.

What Is the Mediterranean Diet?

This isn’t a strict meal plan.
It’s a flexible and balanced way of eating.
It focuses on fresh, whole, and minimally processed foods.

Core Foods Include:

• Fruits and vegetables

• Whole grains (like oats, barley, and brown rice)

• Legumes (like beans, peas, lentils)

• Nuts and seeds

• Extra virgin olive oil

• Fish and seafood (2–3 times a week)

• Poultry, eggs, and dairy in moderation

• Little red or processed meat

• Herbs and spices instead of salt

• Water as the main drink

• Optional: small amounts of red wine with meals

Why Is It So Good for You?

This eating style supports your heart, brain, and overall health.

🫀 Heart Health

The diet includes healthy fats from olive oil, fish, and nuts.
These fats help lower bad cholesterol and reduce blood pressure.

📖 A large clinical trial found that people following the Mediterranean diet had a 30% lower risk of heart disease.¹

🩸 Diabetes Prevention

Fiber from whole foods helps keep blood sugar steady.
This reduces insulin spikes and supports metabolic health.²

🧠 Brain Health

Studies suggest it may reduce memory loss and the risk of Alzheimer’s disease.³

⚖️ Weight Control

The diet is filling but not restrictive.
You naturally eat fewer calories and stay full longer—without feeling deprived.

Eat More of These

• Leafy greens and colorful vegetables

• Whole fruits like berries, apples, and citrus

• Fatty fish like salmon, mackerel, and sardines

• Whole grains (quinoa, brown rice, farro)

• Legumes (lentils, beans, chickpeas)

• Extra virgin olive oil

• Nuts and seeds

Eat Less of These

• Sugary drinks (soda, sweetened tea)

• Sweets, pastries, and candy

• White bread and pasta

• Processed foods and frozen meals

• Red and processed meats (like bacon or sausage)

• Butter and margarine

Tips to Get Started

1. Add a vegetable or salad to every meal

2. Use olive oil instead of butter

3. Replace red meat with fish or beans

4. Choose whole grains instead of white bread or rice

5. Season with herbs and spices instead of salt

Final Thoughts

The Mediterranean diet is more than just food.
It’s also about enjoying meals, staying active, and sharing time with others.

It’s simple, delicious, and backed by science.
Whether you’re trying to manage blood sugar, protect your heart, or feel your best—this way of eating works.

References

1. Estruch R, et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. N Engl J Med; 368:1279–1290.

2. Martinez-Gonzalez MA, et al. (2010). Mediterranean diet and prevention of chronic diseases. Public Health Nutr.

3. Sofi F, et al. (2008). Adherence to Mediterranean diet and health status: meta-analysis. BMJ.