A Mediterranean diet emphasizes vegetables, whole grains, fish, beans, nuts, legumes, olive oil, fruit, and flavorful herbs and spices. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. In fact, an analysis* of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of death from heart disease and cancer, as well as a reduced incidence of Parkinson’s and Alzheimer’s diseases.
Basics of the Mediterranean Diet
- Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
- Replacing butter with healthy fats, such as olive 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
* Mayo Clinic, “Nutrition and Healthy Eating”