Table of ContentsView AllTable of ContentsThe DietBenefitsCreating a Meal PlanFood List
Table of ContentsView All
View All
Table of Contents
The Diet
Benefits
Creating a Meal Plan
Food List
TheMediterranean dietis a way of eating based on the traditional cuisines of countries bordering the Mediterranean Sea. The Mediterranean diet follows the current dietary guidelines of the American Heart Association.It’s been found to reduce the risk of heart disease and some cancer types, help with weight loss, improve blood sugar and blood pressure, and more.
This article covers the basics of the Mediterranean diet, its potential benefits and risks, tips for creating a diet plan, and a list of foods to include.
Anchiy / Getty Images
What Is the Mediterranean Diet?
Researchers have found people from these countries are generally healthier and have a lower risk for chronic diseases compared to people in many other parts of the world, and they credit this to their diets and overall lifestyle.
The diet varies because of cultural differences, ethnic and religious backgrounds, geography, agriculture, and economy. Common factors include an emphasis on eating plenty of plant-based foods, eating dairy in moderation, and usingolive oilas a primary fat source.
Fish and poultry are more common than red meat. Wine can be consumed moderately, and fruits are a typical substitute for sugary desserts.
Potential Benefits and Risks
The Mediterranean diet is primarily lauded for promoting heart health, but it’s known for other benefits as well, including reducing cancer risk, promoting weight loss, and improving blood pressure.
How to Prevent Heart Disease With the Cardiac Diet
Heart Disease Risk Reduction
Research has consistently shown the Mediterranean diet effectively reduces the risk ofcardiovascular disease. One 2019Circulation Researchreview of studies on the effect of the Mediterranean diet on cardiovascular disease found the evidence for this diet was solid and consistent.
The report’s authors note conformity with the Mediterranean diet could improve cardiovascular health and reduce the risk ofstrokeand total cardiovascular disease.
Improved Blood Pressure
The Mediterranean diet includes vegetables, fruits,legumes, nuts, seeds, and healthy fats. It discourages foods high in salt and saturated fats, which could lead to lowerblood pressurein the long term.
One study reported in 2017 aimed to determine how strict adherence to the Mediterranean diet would affect blood pressure and endothelial (linings of the blood vessels and lymph vessels) function.Researchers found adults who consumed the diet had significantly lowersystolic blood pressureand improvedendothelial functionover six months.
Systolic Blood Pressure vs. Diastolic Blood PressureSystolic blood pressure is the top blood pressure measurement, which measures the force the blood exerts on the walls of the arteries each time the heart beats.The bottom number is called the diastolic blood pressure, which measures the force the blood exerts on the walls of the arteries in between beats.
Systolic Blood Pressure vs. Diastolic Blood Pressure
Systolic blood pressure is the top blood pressure measurement, which measures the force the blood exerts on the walls of the arteries each time the heart beats.The bottom number is called the diastolic blood pressure, which measures the force the blood exerts on the walls of the arteries in between beats.
Reduced LDL Cholesterol
The Mediterranean diet is a healthy way to lowerlow-density lipoprotein (LDL) cholesterol (considered “bad” cholesterol) andtriglyceride levels, while increasinghigh-density lipoprotein (HDL) cholesterol (considered “good” cholesterol).
One 2017 randomized control study found that strict adherence to a Mediterranean diet that includedextra virgin olive oilcould decrease LDL levels in people at high risk for cardiovascular disease.
Prevention or Management of Type 2 Diabetes
Healthy eating is vital to preventing and managingtype 2 diabetes, and the Mediterranean diet may help to achieve this.
In a PREDIMED (Prevención con Dieta Mediterránea, or Prevention with Mediterranean Diet) trial reported in 2014, study participants without diabetes followed either a Mediterranean diet supplemented with extra virgin olive oil, a Mediterranean diet supplemented with nuts, or a low-fat diet.
Compared to the low-fat diet, those on the Mediterranean diet with olive oil supplementation for four years had a 40% risk reduction for diabetes. Those on the Mediterranean diet with nut supplementation had an 18% risk reduction for diabetes.
Slow Down Cognitive Decline
A systematic review and meta-analysis explored the association between the Mediterranean diet and cognitive health among healthy adults.It concluded people who adhered to the Mediterranean diet may reduce the risk of mild cognitive impairment andAlzheimer’s disease.
The study also found positive associations with global cognition (thinking and memory in general), working memory, and episodic memory. It is recommended as a therapeutic diet to prevent or delay cognitive disorders and improve cognitive functions.
Weight Loss
If you are looking for a diet that can help you to lose weight, the Mediterranean diet is a healthy choice. One large study found following this diet could reduce your risk forabdominal obesityand help you keep weight off.
The Mediterranean diet can work for weight loss because it is based on shifting your relationship with food for the long term, and many of the foods on the diet are healthful and beneficial for weight loss or preventing weight gain.
The Mediterranean diet emphasizes plant-based foods and healthy fats, promoting not only whole grains, fruits, and vegetables, but also beans and nuts with drizzles of extra virgin olive oil. The meal plan and eating patterns align with the Dietary Guidelines for Americans, 2020–2025.
For example, fruits, vegetables, and whole grain foods are filling and can help you stay fuller, and they are loaded with fiber, which aids in weight loss.The diet also encourages limited sugars andprocessed foodssince they are linked to weight gain. People on the diet are advised to make wise choices and watch portion sizes.
Arthritis Pain Improvement
A systematic review of studies found the Mediterranean diet results in significant decreases in subjective pain when compared to ordinary diets, although the quality of the evidence was low. Still, the study noted that the benefits from the diet were likely due to the highanti-inflammatory properties in foodstypical for the diet.These foods can help lower the inflammation associated with pain in various forms of arthritis.
One study reported in 2019 of over 4,000 participants found that people with stricter adherence to a Mediterranean diet had a lower risk of pain worsening and symptomatic forms of kneeosteoarthritis(considered wear-and-tear arthritis).
Studies on the diet have found some symptom improvement inrheumatoid arthritis(RA), a type ofinflammatory arthritisin which the immune system attacks the synovial linings of joints. One 2018Rheumatology Internationalreview found beneficial effects of the Mediterranean diet for reducing pain and increasing physical function in people living with RA.
Cancer Protection
Theantioxidant-richand anti-inflammatory effects of the Mediterranean diet may protect the general population against death from certain cancers and all-cause death among cancer survivors.These cancers include colorectal, head and neck, respiratory, gastric, liver, and bladder cancers.
How Does the Nordic Diet Work?
Risks
If you have a chronic medical condition, check with your healthcare provider to ensure changes to your diet are appropriate.
It is wise to ensure you get all your nutrients while limiting red meat and dairy. For example, you may need to concentrate on other sources of iron when limiting red meat and other sources of calcium when limiting dairy.
Be mindful of your fish consumption. Some fish, such as mackerel, shark, and swordfish, may not be as safe as others because they contain the highest amounts of mercury.Some safe fish options include salmon, haddock, flounder, freshwater tuna, and shrimp.
Tips for Creating a Mediterranean Diet Meal Plan
The Mediterranean Diet for Beginners: Tips for Getting Started
A Complete Mediterranean Diet Food List
Because the Mediterranean diet is a lifestyle choice, you can easily customize it. It is a diet most people can easily follow.
You will want to choose foods from the approved foods list at every meal. For example, breakfast foods you can eat as part of this diet are oatmeal with your favorite berries, a veggie frittata, overnight oats, or a fruit-nut smoothie bowl.
Other approved foods are listed below.
Proteins
You have plenty of protein options to choose from on the Mediterranean diet. Some you will want to eat liberally, others occasionally, and some rarely or never.
Liberally:
Occasionally:
Rarely/Never:
Oils and Fat
Occasionally:Lighter oils, including sesame and walnut
Fruits and Vegetables
No fruits or vegetables are off-limits on the Mediterranean diet, and all can be eaten liberally.
Nuts and Seeds
You can enjoy nuts and seeds on the Mediterranean diet, but you will want to eat them in moderation.
Grains
Dairy
All dairy should be consumed in moderation. Choose low-fat option dairy options whenever possible.
Sweeteners
All sweeteners should be consumed in moderation.
Rarely/Never:White sugar
Condiments and Sauces
Drinks
Occasionally: Red wine
Herbs and Spices
There are no herbs and spices that are off-limits on the Mediterranean diet.
Occasionally:Salt
Foods to Avoid
When following the Mediterranean diet, you will want to limit or avoid processed foods and ingredients. Foods and food ingredients to avoid include:
Summary
The Mediterranean diet is a way of eating that incorporates the cuisines of countries that border the Mediterranean Sea. There are no strict rules for following the diet. The diet primarily includes plant-based foods—fruits, vegetables, whole grains, nuts, seeds, and olive oil. It also includes fish, seafood, poultry, and dairy in moderation.
The diet offers many benefits, including reducing the risk of heart disease and certain cancers, reducing weight gain, regulating blood pressure, and improving arthritis pain. It has few risks, but it is still a good idea to check with your healthcare provider to ensure the diet is safe with any health conditions you may have or medications you take, and that you are getting all your nutrients.
20 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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