🫒 #1 for Heart Health

Mediterranean Diet

Heart-healthy eating inspired by coastal cultures

The Mediterranean diet is the most researched eating pattern in the world, consistently ranked #1 for heart health, longevity, and overall wellness by nutrition experts.

Is This Diet Right For Me? Getting Started
30%
Lower Heart Disease Risk
#1
Ranked Diet 7 Years Running
4,000+
Published Studies
UNESCO
Intangible Heritage Status

What is the Mediterranean Diet?

The Mediterranean diet is inspired by the traditional eating patterns of countries bordering the Mediterranean Sea — particularly Greece, Italy, and Spain — where populations have historically enjoyed lower rates of chronic disease and longer lifespans.

Unlike restrictive diets, the Mediterranean approach emphasizes abundance: abundant vegetables, fruits, whole grains, legumes, olive oil, nuts, and fish. Red meat is limited, and wine is enjoyed in moderation with meals.

The landmark PREDIMED study demonstrated that a Mediterranean diet supplemented with extra virgin olive oil or nuts reduced cardiovascular events by approximately 30% compared to a low-fat diet.

Proven Health Benefits

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Cardiovascular Protection

Reduces heart disease risk by 30%, lowers LDL cholesterol, and improves arterial function through anti-inflammatory compounds.

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Brain Health

Associated with slower cognitive decline and reduced risk of Alzheimer's and dementia. The MIND diet is a Mediterranean variant specifically for brain health.

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Longevity

Blue Zone populations, known for exceptional longevity, follow Mediterranean-style eating patterns. Studies show up to 20% reduction in mortality.

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Diabetes Prevention

Improves insulin sensitivity and reduces type 2 diabetes risk by up to 52% compared to standard Western diets.

Mediterranean Food Pyramid

🥬 Daily Foundation

Eat abundantly every day:

  • • Vegetables (especially leafy greens, tomatoes, peppers)
  • • Fruits (fresh, seasonal)
  • • Whole grains (whole wheat, bulgur, farro, oats)
  • • Extra virgin olive oil (primary fat source)
  • • Legumes, nuts, and seeds
  • • Herbs and spices

🐟 Weekly Staples

Enjoy several times per week:

  • • Fish and seafood (especially fatty fish like salmon, sardines)
  • • Poultry and eggs
  • • Cheese and yogurt (preferably fermented)

🥩 Occasional

Limit to a few times per month:

  • • Red meat
  • • Sweets and desserts

Getting Started

1. Make Olive Oil Your Primary Fat

Replace butter, margarine, and vegetable oils with extra virgin olive oil. Use it for cooking, dressings, and drizzling on finished dishes. Aim for 3-4 tablespoons daily.

2. Eat More Fish

Aim for 2-3 servings of fish per week, especially fatty fish like salmon, mackerel, sardines, and anchovies. These provide omega-3 fatty acids crucial for heart and brain health.

3. Fill Half Your Plate with Vegetables

At every meal, vegetables should be the star. Experiment with roasted, grilled, sautéed, and raw preparations. Variety is key — aim for a rainbow of colors.

4. Embrace Legumes

Beans, lentils, and chickpeas are Mediterranean staples. They provide protein, fiber, and complex carbohydrates. Include them in soups, salads, and main dishes.

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"The Mediterranean diet is not just about food — it's about a way of living. It emphasizes enjoying meals with family and friends, physical activity, and a balanced approach to life. This holistic view is key to its remarkable health benefits."
— Dr. Rhonda Patrick, PhD, Nutrition Scientist