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The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here’s how to adopt the Mediterranean diet:


If you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating – plus a splash of flavorful oil oil and perhaps even a glass of red wine! – among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, while limiting unhealthy fats. While these parts of a healthy diet remain tried-and-true, subtle variations in proportions of certain foods may make a difference in your risk of heart disease.

Benefits of the Mediterranean Diet

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases.

The Dietary Guidelines for Americans recommends the Mediterranean diet as an eating plan that can help promote health and prevent disease. And the Mediterranean diet is one your whole family can follow for good health.

Key Components of the Mediterranean Diet

The Mediterranean diet emphasizes:

  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts.
  • Replacing butter with healthy fats, such as oil olive.
  • Using herbs and spices instead of salt to flavor foods.
  • Limiting red meat to no more than a few times a month.
  • Eating fish and poultry at least twice a week.
  • Drinking red wine in moderation (optional).

This diet also recognizes the importance of being physically active and enjoying meals with family and friends.

Focus on Fruits, Vegetables, Nuts and Grains

The Mediterranean diet traditionally includes fruits, vegetables and grains. For example, residents of Greece average six or more servings a day of antioxidant-rich fruits or vegetables.

Grains in the Mediterranean region are typical whole grain and usually contain very few unhealthy trans fats and bread is an important part of the diet. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil – not eaten with butter or margarine, which contain saturated or trans fats.

Nuts are another part of a healthy Mediterranean diet. Nuts are high in fat, but most of the fat is healthy. Because nuts are so high in calories, they should not be eaten in large amounts- generally no more than a handful each day. For the best nutrition, avoid candied or honey-roasted and heavily salted nuts.

Overall, the Mediterranean diet is comprised of whole, plant-based foods- fruits, vegetables, legumes, nuts and whole grains. Unhealthy saturated and trans fats are avoided and food is prepared with healthy fats like olive oil and delicious herbs and spices.