Is a Mediterranean Diet Right for You?

A primary care physician or dietitian can help you decide if a Mediterranean diet is right for you. Then, make a plan.

Build meals around veggies, whole grains and fish, adding nuts, beans and olive oil as healthy fats. Choose fresh, frozen or canned fruits and vegetables (check labels for little to no added salt and sugar). Aim for seven to 10 servings of veggies per day.

Fruits and Vegetables

Fruits and vegetables are the backbone of any healthy diet, and a Mediterranean diet is no exception. These colorful, antioxidant-rich foods help lower “bad” cholesterol, triglycerides and blood pressure. In fact, eating the Mediterranean way is associated with a lower risk for heart disease, depression, Alzheimer’s and other chronic diseases.

Try to eat 7 to 10 servings of fruits and vegetables each day (one serving equals 1/2 cup of cooked veggies or 1 medium piece of fruit). Focus on non-starchy options, like dark leafy greens, tomatoes and bell peppers. And add nutrient-rich vegetables like mushrooms, which have been linked to improved gut health and a reduced risk of depression in some studies.

You also want to add in some of the more traditional Mediterranean ingredients, such as olive oil and nuts, when appropriate. Replace fried, processed snacks with a handful of nuts or try hummus or tahini in place of butter on crusty bread.

Legumes

The Mediterranean diet is built on plant-based proteins and includes legumes (beans, lentils and peas) as well as whole grains. They’re all nutrient-dense and provide energy, vitamins, minerals and fiber, and they’re also typically low in calories.

Try replacing some of your meat and fish with these protein powerhouses. Aim for three to four servings a week (one serving = 1/2 cup cooked).

You can find them in salads, soups and stews or even in hummus. They’re rich in protein, folate and fibre and also help lower “bad” cholesterol levels. You can get them fresh, dried or canned. Just be sure to look for ones with no added salt or sugar.

Fish

The Mediterranean diet has plenty of heart-healthy fats from olive oil, nuts and fish. Plus, it’s loaded with fiber, protein and antioxidants. This combination can help reduce “bad” cholesterol and lower blood pressure and triglycerides.

People who closely follow a Mediterranean diet may also benefit from improved brain health. A small study found that participants who ate a Mediterranean diet showed less buildup of beta-amyloid deposits and reduced energy use in their brains, which can lead to Alzheimer’s disease.

To get the most benefit from a Mediterranean diet, try to include at least three servings of fish per week (one serving is 3 ounces cooked or about the size of a deck of cards). You can also enjoy poultry, lean red meat and eggs. Avoid highly processed foods, added sugars, salt and saturated fat. Instead, choose foods that are naturally low in saturated fats, such as olive oil, fish and unsweetened yogurt.

Olive Oil

In the Mediterranean diet, olive oil is used for sautéing veggies and drizzling on salads. It is also the main source of monounsaturated fat, which reduces inflammation and improves cholesterol levels. In fact, a study of more than 17,000 people found that those who followed the Mediterranean diet for 5-8 years experienced a third less heart disease, stroke and death compared to those who stuck with a low-fat plan (15).

Fatty fish like salmon, tuna and mackerel are staples on a Mediterranean diet because they contain omega-3 fatty acids that help lower triglycerides and blood pressure. Poultry, skinless chicken and eggs are also a good source of protein in the Mediterranean diet.

Dairy products, such as yogurt and cheese, are typically consumed in moderation on a Mediterranean diet. Try to go for the lowest-saturated fat options available, such as those made from skim milk and using 2% or less fat.

Dairy

The Mediterranean diet calls for a moderate amount of dairy. Choose lower-fat options like skim or 1% milk and plain yogurt, hummus, a vegetable frittata and overnight oats. Also, opt for extra virgin olive oil (EVOO) over regular olive oil, as EVOO has a higher ratio of healthy unsaturated fats to unhealthy saturated fats and contains heart-healthy antioxidants.

Fruits and vegetables are the cornerstone of the Mediterranean diet, so be sure to incorporate them at every meal. When possible, choose fresh produce in season for the most nutritious option. Frozen and canned fruits and veggies are fine, too-just be sure to read the label to make sure there’s minimal-to-no added sugar, salt or sodium.

The Mediterranean diet is a heart-healthy, anti-inflammatory eating pattern that includes whole foods such as fruits and vegetables, nuts, seeds and legumes. It also focuses on fish, healthy plant-based oils and wine in moderation. Several studies suggest that the diet can help prevent or reduce the risk of Alzheimer’s and Parkinson’s disease, depression, diabetes and obesity, among other health conditions.

Meat

While the Mediterranean diet is not vegetarian, it does allow for moderate amounts of lean meats and eggs. Red meat and highly processed animal products are avoided. Chicken, pork and veal are also good choices, especially when prepared with herbs and spices.

Fatty fish like salmon, mackerel and tuna are the main protein sources on a Mediterranean diet, since they contain high doses of omega-3 fatty acids that lower cholesterol and reduce inflammation. Canned and frozen fish are good substitutes if fresh is not available.

In addition to its heart-health benefits, a Mediterranean diet is known for lowering risk of cancer, dementia and other chronic diseases. If you’re thinking about adopting this eating plan, talk to your doctor to see if it’s right for you.

Conclusion

If you’re ready to give a Mediterranean diet a try, consider experimenting with recipes that use ingredients like za’atar and saffron. And remember, it’s important to limit unhealthy fats and sugars and exercise regularly.