What is the Mediterranean Diet?

The Mediterranean Diet focuses on consuming mainly plant-based foods, fish and whole grains. It comprises mostly fruits, vegetables, whole grains, fish, and olive oil to provide vitamins, minerals, complex carbohydrates, and healthy fats.

Studies show that following the Mediterranean Diet can have a range of benefits for health. In particular, it can help lower the risk of cardiovascular disease and obesity.

What can and can’t you eat on the Mediterranean Diet?

Following the Mediterranean Diet looks a little like this:

• A high volume of fruits and vegetables
• Nuts and seeds
• Oily fish
• Some dairy
• A small amount of poultry or red meat
• Very few, if any, sweets, junk food, or sugary drinks
• A moderate amount of wine (only if this is a beverage you already consume)

You’ll need to avoid foods that are high in saturated fats, such as red meat and highly processed foods. Similarly, you should avoid excess consumption of sodium when following the Mediterranean Diet and limit refined carbohydrates, such as those found in cookies, pastries, cakes and other sugary snacks.

What are the benefits of the Mediterranean Diet?

There are several health benefits that you may experience by following the Mediterranean Diet, including the following:

• Reduced risk of cardiovascular disease, including lower chance of developing atherosclerosis, increased blood pressure or stroke
• Easier maintenance of a healthy body weight
• Healthier heart and brain, thanks to the increased consumption of unsaturated fatty acids
• Better regulation of blood glucose and blood cholesterol levels
• Lower risk of type 2 diabetes and metabolic syndrome
• Better gut microbiota balance and better digestion
• Improved cognitive function and a lower risk of age-related cognitive decline