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What the Mediterranean diet is, its proven benefits for heart health and weight, what to eat and limit, and a simple day of meals.
By Editorial Team · Updated · 2 min read
This article is awaiting review by a qualified medical professional.
Quick answer
The Mediterranean diet is an eating pattern built around vegetables, fruit, whole grains, legumes, nuts, olive oil and fish, with little red meat and few processed foods. In a large trial, adults at high risk of heart disease who followed it with extra olive oil or nuts had about 30% fewer major cardiovascular events. It is also linked to better weight control and a lower risk of type 2 diabetes.
The Mediterranean diet is based on the traditional eating habits of countries around the Mediterranean Sea, such as Greece, Italy and Spain. It is not a strict plan but a pattern of eating that is easy to adapt to local foods anywhere in the world.
| Eat often | Eat in moderation | Limit |
|---|---|---|
| Vegetables and fruit | Poultry and eggs | Red and processed meat |
| Whole grains, such as oats, brown rice and whole-wheat bread | Cheese and yogurt | Sugary drinks and sweets |
| Beans, lentils and chickpeas | Red wine with meals (optional) | Refined grains and white bread |
| Nuts and seeds | Ultra-processed and fried foods | |
| Extra-virgin olive oil | Butter and margarine | |
| Fish and seafood, at least twice a week | Added salt | |
| Herbs and spices |
Speak to a doctor or dietitian before making big changes if you have diabetes, kidney disease, food allergies, or take blood-thinning medicines, since some foods can affect your treatment.
It lowers the risk of heart disease and stroke, helps control cholesterol and blood pressure, supports healthy weight, and is linked with a lower risk of type 2 diabetes. Studies also link it with slower cognitive decline, though this evidence is weaker.
Nothing is banned, but you eat little red and processed meat, refined grains, sugary drinks and sweets, and heavily processed foods. The focus is on eating more of the healthy foods rather than strict rules.
Yes, it can help with weight loss and maintenance because it is high in fibre and healthy fats and low in processed food. Portion sizes and calories still matter, so combine it with physical activity.
No. Moderate wine with meals is part of the traditional pattern, but doctors do not recommend starting to drink alcohol for health reasons. It is fine to leave it out.
This article is for educational purposes only and does not replace advice from a doctor or other qualified health professional. See our medical disclaimer.
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