The Mediterranean diet is a healthy way to eat and can be beneficial for many health conditions. It’s rich in whole foods and nutrient-dense options like vegetables, fruits, nuts, legumes, grains and fish.
A Mediterranean-style diet can help reduce the risk of heart disease, high blood pressure and high cholesterol. It’s low in saturated fats, but high in monounsaturated fats, which are heart-healthy.
Fruits
Fruits are a key part of the Mediterranean diet, especially since they offer fiber, vitamins and antioxidants .
Adding some fruits to your meals is easy. Start by substituting a few snacks with fresh fruit, such as apples, oranges or berries.
The Mediterranean diet emphasizes plant-based foods, including whole grains, vegetables, legumes, nuts and seeds. It limits added sugar and red meat, which is high in saturated fat.
Vegetables
Vegetables are an important part of the Mediterranean diet, both raw and cooked. They provide a wide range of nutrients and are low in calories, so you can eat plenty without adding extra pounds.
They can help lower blood pressure and improve glycemic control, which is crucial for those with diabetes. They also offer a healthy dose of polyphenols, antioxidants that may improve insulin sensitivity and reduce diabetes risk.
Aim for three servings of fresh fruit a day, which should include apples, pears, oranges, berries, grapes, melons and nectarines. Nuts and seeds are also a good source of heart-healthy fats, vitamins and minerals.
Nuts
Nuts are a key component of the Mediterranean diet, with each variety offering unique benefits. Almonds, hazelnuts, pistachios, and walnuts all provide antioxidants, fiber, protein, healthy fats, and more.
A recent study, published in the New England Journal of Medicine, found that people who eat a Mediterranean diet supplemented with extra-virgin olive oil or nuts have a lower risk of cardiovascular disease than those on a low-fat diet.
They’re a great source of omega-3 fatty acids, which boost heart health. They’re also rich in magnesium, tocopherols, phytosterols, and polyphenols, all of which are anti-inflammatory compounds.
Olive Oil
Olive oil is the key fat source in the Mediterranean diet, and it’s important for many health benefits. It contains monounsaturated fatty acids (MUFAs), which help lower cholesterol and reduce triglycerides, and compounds called phenols, which are antioxidants that can combat free radical damage.
Extra virgin olive oil is the best quality available and has a high concentration of oleic acid and polyphenols, both potent antioxidants. It also helps improve endothelial function and lipid profile.
Seafood
The Mediterranean diet is a heart-healthy eating plan that promotes good health and longevity. It limits saturated fat, sodium and added sugars while favoring foods high in fiber and antioxidants.
It’s a healthy way to lose weight and lower your risk of heart disease, diabetes, certain cancers and cognitive decline. Plus, it may help you manage stress.
Generally, Mediterranean people eat a diet rich in vegetables, fruits, whole grains and nuts. They also enjoy lean meats and seafood in moderation.
Wine
Despite the Mediterranean diet’s emphasis on light foods, moderate alcohol consumption is encouraged. This includes red wine, which is rich in antioxidants.
Several studies have shown that moderate wine intake can help protect against heart disease and stroke. Drinking one or two glasses of shiraz, merlot, cabernet sauvignon or malbec per day is considered healthy.
Wine is a very popular alcoholic beverage around the world, made from fermented grape juice. It can be enjoyed in many forms, but is usually paired with other foods and is a great way to enjoy a meal.
