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Mediterranean diet: A heart-healthy eating plan

Mediterranean diet: A heart-healthy eating plan

mayoclinic.org

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The Mediterranean diet

The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.

The diet includes fruits, vegetables, fish and whole grains, plus a splash of flavorful olive oil and perhaps a glass of red wine.

Research has shown that the traditional Mediterranean diet 

  • reduces the risk of heart disease
  • is associated with a lower level of the "bad" cholesterol
  • is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases. 

Key components of the Mediterranean diet

  • Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats such as olive oil and canola oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat

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