This May, if you’re looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. It’s less of a diet, meaning a restricted way to eat, and more of a lifestyle. It blends the basics of healthy eating with the traditional flavors and cooking methods of the people in the Mediterranean region.
Why the Mediterranean diet?
Diet is known to have an effect on long-term diseases. These include heart and blood vessel problems known as cardiovascular disease. Observations from a study in the 1960s found that cardiovascular disease was linked to fewer deaths in some Mediterranean countries, such as Greece and Italy, than in the U.S. and northern Europe.
More-recent studies linked the Mediterranean diet with lower risk factors for heart disease, such as high cholesterol and high blood pressure.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. There’s no single definition for the diet. But most often, it’s high in:
- Vegetables.
- Fruits.
- Whole grains.
- Beans.
- Nuts and seeds.
- Olive oil.
- Seasoning with herbs and spices.
The main steps to follow the diet include:
- Each day, eat vegetables, fruits, whole grains and plant-based fats.
- Each week, have fish, poultry, beans, legumes and eggs.
- Enjoy moderate portions of dairy products.
- Limit how much red meat you eat.
- Limit how many foods with added sugar you eat.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. There’s no single definition for the diet. But most often, it’s high in:
- Vegetables.
- Fruits.
- Whole grains.
- Beans.
- Nuts and seeds.
- Olive oil.
- Seasoning with herbs and spices.
The main steps to follow the diet include:
- Each day, eat vegetables, fruits, whole grains and plant-based fats.
- Each week, have fish, poultry, beans, legumes and eggs.
- Enjoy moderate portions of dairy products.
- Limit how much red meat you eat.
- Limit how many foods with added sugar you eat.
Some other elements of the Mediterranean diet are to:
- Share meals with family and friends.
- Get regular exercise.
- Enjoy wine in moderation if you drink alcohol.
Looking for some new fresh ideals for breakfast or a morning snack? Why not give our new Raspberry chocolate oatmeal below a whirl, and let us know what you think.
Meet our Nutritionist
Lauren Webber, CNP is the Holistic Nutritionist at Elevate Training, Health and Wellness. After transforming her own health through nutrition education starting at age 15, she’s passionate about helping others build balanced, sustainable habits. Lauren takes a holistic approach—looking beyond food to support overall wellness and lifestyle.
For more information on meal planning and nutritional guidance, please Contact Us.