Mediterranean Diet for Heart Health

Reasons to Choose a Mediterranean-Style Way of Eating

Many experts recommend the Mediterranean style of eating because it is linked to better heart health. Since the 1960s, research has shown that people in countries like Greece and Italy have fewer deaths from heart disease compared to other regions.

Recent studies show that this diet can help lower cholesterol, keep blood pressure steady, and reduce related risk factors. Health organizations support this way of eating for its benefits. The World Health Organization calls it a healthy food pattern. Other eating plans, such as DASH, borrow from the Mediterranean diet because of its positive impact on cardiovascular health.

The longer people stick with this diet, the more improvements they may notice. Building meals around this plan can also lower the risk of diabetes, dementia, obesity, and some cancers. Many cultures outside the Mediterranean use similar diets focused on plant foods and lean proteins.

Defining the Mediterranean Diet

There isn’t a single recipe for the Mediterranean diet. Instead, it’s inspired by traditional foods from countries around the Mediterranean Sea. Meals focus on plant foods: vegetables, fruits, beans, nuts, and seeds. Olive oil is a staple, and herbs and spices add flavor instead of salt. People who follow this diet eat a lot of:

Vegetables
Fruits
Whole grains (like brown rice, bulgur, whole-wheat bread)
Beans and legumes (lentils, chickpeas)
Nuts and seeds (almonds, walnuts, pumpkin seeds)
Healthy plant oils (mainly olive oil)
Fresh herbs and spices (basil, oregano, parsley)

Lean proteins such as fish, poultry, and eggs appear in meals each week. Dairy, especially yogurt and cheese, is included in moderation. Red meat and foods with added sugars are limited. Meals often bring people together rather than being eaten alone or on the go. Here is a quick breakdown:

Food Group	How Often to Eat	Examples
Vegetables	Every day	Tomatoes, spinach, eggplant, peppers
Fruits	Every day	Apples, oranges, berries, grapes
Whole Grains	Every day	Oats, barley, whole wheat, brown rice
Beans/Legumes	Several times per week	Lentils, chickpeas, kidney beans
Fish/Seafood	At least twice per week	Salmon, sardines, mackerel, trout
Poultry/Eggs	Weekly	Chicken, turkey, eggs
Dairy	In moderation	Greek yogurt, cheese, milk
Red Meat	Rarely	Lean beef, lamb (special occasions)
Sweets	On occasion	Pastries, cakes, sweetened drinks

Physical activity and social meals are important parts of this lifestyle.

Focus on Plants Over Animal Foods

Most meals start with plant-based foods. Plates fill up with vegetables, fruits, beans, nuts, and whole grains. These foods give most of the vitamins, minerals, and fiber needed for heart and overall health.

Key Points

Meat is not the main part of most meals. Fish, eggs, and poultry are included, but in smaller amounts.
Beans and legumes are common sources of plant protein.
Meals often include grilled vegetables, bean salads, and whole-grain bread.
Most dishes are naturally high in fiber, which supports gut and heart health.

Eating less red meat lowers the intake of saturated fats and cholesterol. People may choose fish or lentils more often than beef or pork.

Sample Plant-Based Foods

Greek salad with tomatoes, cucumbers, olives, and feta.
Roasted eggplant with olive oil and herbs.
Avocado toast with whole grain bread and seeds.
White bean stew with leafy greens.

The Role of Healthy Fats in the Diet

This eating style is good for heart health because it focuses on unsaturated fats. People use olive oil in cooking, dressings, and even on bread instead of butter or lard. Nuts and seeds also provide healthy fats and antioxidants.

Main Fat Sources

Olive Oil: The main fat, used instead of butter.
Avocados: Sliced into salads or used on toast.
Nuts and Seeds: Eaten as snacks or sprinkled on dishes.
Fish: Especially fatty fish like salmon and sardines.

People eat foods high in saturated and trans fats, like some processed foods and fatty cuts of red meat, less often. Unsaturated fats from plants can help lower “bad” LDL cholesterol, which supports heart health.

Fatty fish like mackerel, sardines, and salmon are rich in omega-3 fatty acids, which help the heart. Omega-3s may lower inflammation, reduce harmful blood fats called triglycerides, and help prevent blood clots that can cause heart attacks and strokes.

Fat Source	Fat Type	Heart Health Benefit
Olive oil	Monounsaturated	Can lower LDL, supports blood vessels
Walnuts	Polyunsaturated	May lower cholesterol
Salmon, sardines	Omega-3	Reduces blood fat, inflammation
Avocado	Monounsaturated	Provides antioxidants, healthy fat

Omega-3s are also found in chia seeds, flaxseed, and walnuts.

Wine and Alcohol

Some versions of the Mediterranean diet include a glass of wine with meals. Red wine is often chosen more than white, but either may be part of a meal in moderation for adults who already drink alcohol.

Alcohol is not needed for health. Even small amounts have risks, and recent studies show alcohol may raise the risk of blood pressure problems and heart disease for some people. Drinking more than a small amount daily has been linked to higher chances of irregular heartbeat or other heart issues. Recommended limits for those who choose to drink alcohol:

For Women: Up to one glass (about 5 ounces) of wine per day.
For Men: Up to two glasses per day.

Children, people with certain health conditions, or those taking specific medicines should avoid alcohol. Individuals should ask their doctor or a registered dietitian before adding or increasing alcohol in their diet. For those who do not drink alcohol, the Mediterranean diet can be followed fully without it. The main health benefits come from plant foods, healthy fats, and lean proteins—not the wine.

Tips for Adopting a Mediterranean-Style Eating Pattern

Switching to this way of eating can be simple and enjoyable. Here are steps and ideas to help build meals the Mediterranean way:

1. Eat More Fruits and Vegetables

Aim for at least 2–3 servings of fruit and 4 or more servings of vegetables every day.
Use fresh, in-season produce. Frozen and canned options (without added sugar or salt) also work.

2. Choose Whole Grains

Pick whole grain breads, cereals, and pastas.
Try ancient grains like farro, bulgur, or barley in salads and soups.
Check ingredient labels to be sure “whole grain” is the first ingredient.

3. Replace Butter and Margarine with Healthy Plant Oils

Cook with olive oil instead of butter.
Drizzle extra virgin olive oil on salads or vegetables for flavor.

4. Eat More Beans, Nuts, and Seeds

Add lentils or chickpeas to salads and soups.
Snack on a handful of unsalted nuts or seeds.
Use nut butter or hummus as a spread on whole grain toast.

5. Enjoy More Fish and Seafood

Plan for fish or seafood at least twice a week.
Choose salmon, sardines, trout, or tuna for rich sources of omega-3s.
For children and people who are pregnant, pick fish low in mercury. Avoid fried fish.

6. Include Dairy Wisely

Use plain or Greek yogurt in snacks and recipes.
Limit full-fat cheese and choose low-fat or part-skim varieties.

7. Cut Back on Red and Processed Meats

Save beef, pork, and lamb for special occasions.
Substitute with beans, lentils, fish, or skinless poultry more often.

8. Use Herbs and Spices Instead of Salt

Add flavor to meals using garlic, oregano, basil, rosemary, or cumin.
Replace salty sauces and seasonings with fresh herbs or citrus juice.

Sample Mediterranean Meal Plan Table

Meal	Example Dishes
Breakfast	Greek yogurt with berries and walnuts, whole grain toast
Lunch	Lentil soup, whole grain pita, sliced cucumbers and tomatoes
Snack	Fresh fruit, handful of almonds
Dinner	Grilled salmon, roasted eggplant, brown rice, green salad
Dessert	Fresh orange slices, a few dark chocolate pieces

Shopping List Essentials

Fruits: Apples, oranges, grapes, berries
Veggies: Spinach, tomatoes, eggplant, peppers, leafy greens
Whole Grains: Brown rice, barley, whole wheat bread
Beans/Legumes: Chickpeas, lentils, black beans
Nuts/Seeds: Almonds, walnuts, chia seeds
Fish/Seafood: Salmon, sardines, trout
Dairy: Greek yogurt, low-fat cheese
Healthy Fats: Olive oil, avocados
Herbs/Spices: Parsley, oregano, basil, garlic

Simple Meal Ideas

Avocado toast on whole grain bread topped with sliced tomatoes and sunflower seeds.
Vegetable stew with beans and brown rice.
Grilled fish with a tomato and cucumber salad.
Sliced apples dipped in almond butter.
Greek yogurt with berries and a sprinkle of chia seeds.

Key Practices

Cook at home more often to control ingredients and portion sizes.
Eat slowly and enjoy meals with family or friends.
Stay active every day, as regular physical movement is part of the Mediterranean lifestyle.

Nutrients at a Glance Table

Nutrient	Key Sources in Diet	Health Benefits
Fiber	Beans, fruits, whole grains	Supports heart and gut health
Healthy Fats	Olive oil, nuts, fish	Lower cholesterol, anti-inflammatory
Antioxidants	Berries, leafy greens, nuts	Protects cells, supports heart
Protein	Fish, beans, dairy, eggs	Builds and repairs tissues
Omega-3 Fatty Acids	Salmon, sardines, walnuts	Reduces heart disease risk
Vitamins/Minerals	Veggies, fruits, seeds	Supports overall health

The Mediterranean pattern is about more than food—it’s a lifestyle that combines fresh, whole, and minimally processed foods with being active and enjoying meals with others, all working together to support heart health.