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.

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Mediterranean diet: A heart-healthy eating plan

mayoclinic.org

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. 

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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 to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Enjoying meals with family and friends
  • Drinking red wine in moderation (optional)
  • Getting plenty of exercise.

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