The Mediterranean eating pattern is inspired by the traditional diets of countries such as Greece, Italy and Spain. It is often recommended by doctors and dietitians because it is satisfying, flexible and backed by decades of research.
What it includes
Eat often:
- Vegetables and fruit at every meal.
- Beans, lentils and chickpeas.
- Whole grains such as oats, barley, brown rice and whole-wheat bread.
- Nuts and seeds.
- Olive oil as the main cooking fat.
- Herbs and spices for flavor.
Eat regularly:
- Fish and seafood, at least twice a week.
- Poultry, eggs, cheese and yogurt in moderate amounts.
Eat less often:
- Red meat and processed meats.
- Sweets and sugary drinks.
- Highly processed snack foods.
What research shows
Large studies have linked Mediterranean-style eating with a lower risk of heart disease and stroke. In a major trial in Spain, people at high risk of heart disease who followed a Mediterranean diet supplemented with extra-virgin olive oil or nuts had fewer heart attacks, strokes and heart-related deaths than those advised to follow a low-fat diet.
Researchers are also studying whether Mediterranean-style eating, or the related MIND diet, supports memory and thinking as we age. Some studies have found an association, but results from trials are mixed, and more research is needed.
How to start
You do not need to change everything at once. Try one or two swaps a week:
- Cook with olive oil instead of butter.
- Have a meatless meal with beans or lentils once or twice a week.
- Add a vegetable to lunch and two to dinner.
- Snack on nuts or fruit instead of chips or cookies.
- Choose fish for two dinners a week; canned salmon and sardines count.
- Switch to whole grains, such as whole-wheat pasta or brown rice.
- Flavor with herbs, garlic and lemon instead of salt.
Budget-friendly Mediterranean meals
- Pasta e fagioli: whole-wheat pasta and canned beans in tomato broth with spinach.
- Chickpea salad: chickpeas, cucumber, tomato, onion, olive oil and lemon.
- Sardines on whole-grain toast with sliced tomato.
- Lentil soup with carrots, celery and onion.
- Baked fish with roasted vegetables and a drizzle of olive oil.
- Greek-style yogurt with walnuts and fruit.
Many of these use pantry staples that cost little per serving. See building a heart-healthy plate without overspending.
A note on wine
Traditional Mediterranean diets often include wine with meals, but you do not need to drink alcohol to follow this pattern. If you do not drink, do not start. If you do, keep it moderate, and ask your doctor whether alcohol is safe with your health conditions and medicines.
