The Mediterranean Diet

Numerous studies have found that the Mediterranean diet can offer protection against heart disease. A 2014 study published in the New England Journal of Medicine followed some 7,500 people for five years to see how different diets affected their health. Those on the Mediterranean diet significantly lowered their risk for heart disease.

The Mediterranean diet is more of an eating pattern than a diet. Medically, it's the best clinically proven diet studied. In addition to heart disease prevention, clinical studies have shown benefits for diabetes, cognition, weight loss, even mortality and possibly some cancers. Practically, for most people, it's very easy to stick with long term.

What to Eat

Following a Mediterranean diet is fairly simple because it includes a large variety of foods.

The diet is rich in vegetables and fruits, and emphasizes whole grains such as couscous, brown rice and oatmeal. You can have lean proteins — especially fish — daily, as well as olive oil, nuts, seeds, beans, and one serving of nonfat or low-fat dairy.

A moderate amount of wine is a popular but optional part of the Mediterranean diet. You should limit red meat (beef and pork), processed meats (salami, bologna, etc.) and sweets.

If you're new to Mediterranean food, try sampling dishes at a few non-chain family style Italian and Greek restaurants and see if you like it.

You can also download our Mediterranean Diet Made Easy document for a three-day sample menu, shopping list and serving suggestions. 

Maximize the Benefits

People in Mediterranean countries like Greece, Italy and Spain not only eat differently than Americans, they live differently, too. They walk more, buy groceries locally, and spend more time with friends and family.

To get the best results from the Mediterranean diet, pair it with these lifestyle changes:

• Enjoy your food. Eat mindfully, and savor each bite.
• Get enough sleep.
• Keep physically active and walk as much as possible.
• Limit your portion size and stop when you're full.
• Schedule regular time to relax and de-stress.
• Take time to be in nature — even if it's just sitting under a tree for 10 minutes.
• Watch less TV and be more social.