Sixteen countries border the Mediterranean Sea, and although their cultures vary, common to all — especially Greece, Spain, southern Italy and southern France — is the Mediterranean diet. More than a regimen, the Mediterranean diet is a lifestyle of healthy eating, exercise, enjoying meals with family and friends, and moderate red wine consumption with meals.
If you are looking for a heart-healthy eating style, the Mediterranean diet may be ideal. The diet emphasizes eating fruits, vegetables, whole grains, beans, nuts, legumes, extra virgin olive oil and flavorful herbs and spices. It recommends consuming fish and seafood at least twice a week and enjoying poultry, eggs, cheese and yogurt in moderation. Save sweets and red meat for special occasions. Top it off with a glass of red wine and stay physically active.
The Greeks average six or more servings of antioxidant-rich fruits and vegetables a day. Grains in the Mediterranean area are typically whole grains. Bread remains an important part of the diet; however, most people in the region eat bread plain or dipped in olive oil and not with butter or margarine, which contain saturated fat and trans fat.
The diet focuses not on limiting total fat consumption but instead choosing healthier fats. It discourages saturated fats and hydrogenated oils (trans fats), both of which contribute to heart disease. Nuts are high in fat, but most of the fat is healthy. Because nuts are high in calories, they should be eaten in small amounts. Avoid candied, honey-roasted and heavily salted nuts.
The Mediterranean diet relies on olive oil as the primary source of fat. Olive oil is mainly monounsaturated, which can lower low-density lipoprotein (LDL) cholesterol levels when used in place of saturated fats or trans fats. Extra virgin olive oil and virgin olive oil, the least processed forms, contain the highest levels of protective plant compounds that provide antioxidants.
Canola oil and some nuts also contain beneficial linoleic acid, a type of omega-3 fatty acid. Omega-3 fatty acids, associated with decreased incidence of sudden heart attacks, can lower cholesterol, decrease blood clotting, improve the health of blood vessels and moderate blood pressure. Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna and salmon prove rich sources of omega-3.
The effects of alcohol have been debated for years. Some health care providers are reluctant to encourage alcohol consumption because of the consequences of excessive drinking. However, alcohol in moderation has been associated with a reduced risk of heart disease in some research studies. The Mediterranean diet typically includes a moderate amount of wine, usually red — no more than 5 ounces daily for women of all ages and men older than 65, no more than 10 ounces for younger men. More than that may increase the risk of health problems, including certain types of cancer. Drinking red wine with meals is not essential; avoid wine if you are prone to alcohol abuse, pregnant, at risk for breast cancer or have other conditions that alcohol could make worse.
Possible health concerns with the Mediterranean diet include weight gain from the fats in olive oil and nuts, reduced iron levels and calcium loss from eating fewer dairy products. If you follow the diet, be sure to eat foods rich in iron and Vitamin C, which helps your body absorb iron. Ask your health care provider about taking an iron or calcium supplement.
Those at risk for heart disease adhering to the Mediterranean diet may reduce the risk of type 2 diabetes. Research revealed that, compared to other diet patterns, a Mediterranean diet rich in fish, nuts, vegetables and fruit was associated with a 21 percent lower risk of type 2 diabetes — and a 27 percent lower risk among people at high risk for heart disease.
It is never too late to start eating a healthy diet. Following a Mediterranean diet may prevent the development of diabetes irrespective of age, gender, race or culture. In 19 studies that followed 162,000 Europeans and non-Europeans for an average of 5.5 years, the diet reduced the risk of type 2 diabetes in both groups. Additional studies revealed the impact of dietary changes on metabolic syndrome; following a Mediterranean diet and participating in moderate exercise corrected metabolic syndrome in 55 percent of participants.
Other researchers claim the Mediterranean diet can protect against depression, Alzheimer’s disease, dementia and Parkinson’s disease. The diet may produce more stable blood sugars, lower cholesterol and triglyceride levels and a lower risk of heart disease and other health problems.
Maintain a Mediterranean diet:
- Eat vegetables and fruit.
- Switch to whole grains.
- Choose good fats: avocados, olives, almonds, walnuts, cashews, pistachios and natural peanut butter.
- Instead of butter and margarine, use EVOO flavored with pepper or herbs.
- Switch to skim milk, low-fat cheese and fat-free yogurt.
- Limit eggs to four per week.
- Eat fish and poultry at least twice a week.
- Use spices and herbs instead of salt.
- Avoid red meat or limit to lean cuts two to three times a month.
- Avoid sweets and dessert.
- Get moderate exercise.
- Enjoy meals with family and friends.
The content of this article is for informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition.
Read This Next
Lotte Hotel Seoul
2014 / February 2014
Jun 1, 2016All Reads on This Topic
Read Them All

Introducing
FX Excursions
FX Excursions offers the chance for once-in-a-lifetime experiences in destinations around the world.
#globility
Insta FeedDaily
Apr 18, 2025Grand Hyatt Atlanta Buckhead Completes Renovation
Grand Hyatt Atlanta Buckhead unveils the completion of its multiphased renovation. With help from leading design firm DLR Group and architectural experts at designONE studio, the renovation features thoughtfully curated upgrades such as improved accommodations and new dining, socializing and relaxation spaces.
Sponsored Content
Royal Air Maroc Introduces Groundbreaking Safety Video: A Captivating Invitation to Discover Moroccan Heritage
Royal Air Maroc continues to elevate the passenger experience with the launch of its new in-flight safety video — a cinematic journey that seamlessly blends essential safety instructions with a celebration of Moroccan cultural heritage.
April 2025
Apr 18, 2025Wellness Comes Naturally in Greenville, South Carolina
Strolling through downtown Greenville, South Carolina, it’s easy to see why the city ranks high among the best places to live in the United States: Shops, restaurants and coffee bars line the streets; there are also performance venues, hotels and outdoor plazas. But what really sets this upstate city of just more than 78,000 residents apart are the easily accessible parks and walking trails encouraging both residents and visitors to explore the city by foot or cycle (both handcycles and adaptive bikes are available to rent). Even better, as Greenville continues to grow, city planners and major employers work together to expand these opportunities. When Greenville’s Swamp Rabbit Trail, for instance, opened in 2009, the paved, multiuse pathway ran about 9 miles from the heart of Greenville to the town of Traveler’s Rest.
Daily
Apr 18, 2025California’s Pebble Beach Company to Renovate The Links at Spanish Bay
California’s Pebble Beach Company unveiled the timeline for its highly anticipated renovation of The Links at Spanish Bay. The golf course will close March 18, 2026, and reopen in spring 2027, a few months before the U.S. Open will be played at Pebble Beach Golf Links for the seventh time.
Sponsored Content
Find Your Perfect Escape with Paradisus by Meliá — More Than Just All-Inclusive
Luxury travel today is about more than just beautiful accommodations — it’s about experiencing the destination. Paradisus by Meliá takes traditional all-inclusive resorts to the next level by offering indulgence with immersion, experiences and authenticity. Each resort is shaped by its location, local flavors and curated Destination Inclusive® experiences that bring you closer to the heart of the destination.
Daily
Apr 18, 2025Azamara Cruises Announces Shore Excursions for Maiden Voyage to Greenland
Azamara Cruises has unveiled its new shore programming for its Greenland sailings, which start this July. The cruise line is known for its Destination Immersion experiences and Extended Destination Days; all the immersive shore excursions for Greenland sailings have been created in collaboration with local communities to showcase Greenland’s natural beauty. Due to Azamara’s commitment to locally driven experiences, guests will engage with the destination’s unique culture while supporting the local people.
Exclusive St. Barts Hotel Offers for 2025
Daily
Apr 17, 2025eFlyer Reviews
Apr 16, 2025Grand Hotel Des Bains Kempinski St. Moritz Review
Switzerland’s most storied ski town (the one, in fact, credited with pioneering the very concept of Alpine tourism), St. Moritz legendarily attracts the rich, the famous, celebutantes and the wannabes. Yet, there’s something compellingly earthy about the place, a town on a lake rich with natural environs, where winter sports and summer activities draw athletes and mountain lovers aplenty. As at the mountain restaurants (where some arrive by chairlift rather than muscle movement, and all types of diners and imbibers convene), Grand Hotel des Bains Kempinski St. Moritz straddles the old and new, the lavish and the understated. The hotel, one of St. Moritz’s oldest, opened as a spa haven in 1864, set atop a healing mineral spring.
Sponsored Content
Royal Air Maroc Marks Five Years with oneworld: Strengthening Connectivity Between USA and Africa and Expanding Global Reach
Royal Air Maroc proudly enters its fifth year as a member of the prestigious oneworld alliance. Since joining in April 2020, RAM has demonstrated resilience during the COVID-19 pandemic, emerging as a dynamic airline that enhanced its digital services and expanded its network. The airline plans to grow its fleet to 200 aircraft by 2037, reinforcing its global presence.
eFlyer News
Apr 16, 2025Aranui Announces Expansion with Second Ship
Aranui Cruises, the original cruise company in French Polynesia, just announced a second luxury ship set to sail the South Pacific in 2027. The new ship, Aranoa, expands the cruise line and will journey across the Austral Islands.
ShareThis