The Mediterranean diet is an eating plan inspired by the habits of those living in the region near the Mediterranean Sea. It may be key to a longer, healthier life.
If you’re looking to improve your health and protect against chronic illness, adopting the Mediterranean diet may be one of the best decisions you can make.
There’s nothing trendy or flashy about this diet. In fact, calling it a “diet” is somewhat inaccurate. Most would simply consider it a way of life. One that encourages a healthy relationship with food, an active lifestyle, and social eating.
The Mediterranean diet: History and cultural impact
The Mediterranean Sea evokes images of sparkling blue water, rocky coastlines, and charming seaside villages in Italy, Greece, and Spain. Warm beaches and inviting waters beckon you to pull up a lounge chair and soak up the atmosphere.
One of the key elements of the Mediterranean lifestyle—perhaps the most important element—is food. Whether it’s fresh roasted vegetables drizzled in virgin olive oil, whole wheat bread and pasta, or sun-ripened figs bursting with sweetness, food is a huge part of the culture.
Around the mid-twentieth century, researchers began to notice something interesting.People in the Mediterranean region tended to have lower rates of chronic diseases and longer life expectancies than people in other parts of the world.
In the ensuing decades, numerous studies have found that the traditional diet and lifestyle habits prevalent in the Mediterranean region are a big reason for these health benefits.
Obesity rates are lower. Instances of heart disease and stroke are not as common. Compared with the average American, these people have far lower instances of chronic health conditions in general. How much lower? Studies have shown that they are 20 percent less likely to die of coronary artery disease than the average American. Researchers have also reported that the cancer rate in people of the Mediterranean region is about one-third the cancer rate of Americans.
Foods of the Mediterranean diet
The Mediterranean diet emphasizes eating fresh, plant-based foods and healthy fats. It’s not about restricting foods or eating only one certain type of food, and it has nothing to do with “counting calories.” Rather, it simply encourages the enjoyment of eating fresh and tasty, natural, whole foods. Plant foods make up a big part of the menu.
While animal products and meats are part of the diet, these are eaten in moderation. Heavily processed packaged foods and processed meats are almost completely avoided.
Here’s a wider breakdown of the Mediterranean diet:
- Fruits and vegetables. Fresh fruits and veggies are a core part of this diet. It’s abundant with fruits like citrus, berries, and grapes. It’s also rich in vegetables such as tomatoes, cucumbers, bell peppers, spinach, and kale. Putting these foods front and center in your diet will help your body get the vitamins and nutrients it needs.
- Whole grains. Fresh, whole-wheat bread and pasta, brown rice, and other grains are staples in the Mediterranean diet. Whole grains are packed with fiber, which is good for digestive health, and other nutrients. Fiber also helps you feel full longer, which can lower your overall calorie intake. A diet rich in whole grains is good for heart health and blood sugar control. It can also be linked to a lower risk of chronic health conditions.
- Healthy fats and oils. The Mediterranean diet does not shy away from fats. But the focus is on healthy fats like olive oil. Add nuts, seeds, olives, and avocados for other sources of healthy fats. Cold-water fish, such as salmon and albacore tuna, are good sources of omega-3 fats. On the other hand, this diet limits intakes of saturated fats from meat and dairy.
- Seafood, poultry, and dairy. As mentioned, oily fish, such as salmon, mackerel, and sardines, are chock-full of healthy fats. Chicken and turkey are lean sources of protein with fewer saturated fats compared to red meats. You can include dairy like yogurts and cheeses in your diet but do so in moderation.
- Alcohol. A glass of red wine is often an important part of the Mediterranean meal— always in small amounts. A moderate amount of wine for healthy adults is no more than 2 – 5 oz glasses for men and 1 – 5 oz glass for women. Talk to your doctor to make sure that alcohol is safe for you. But keep in mind that wine is not a requirement of this diet. If you don’t already drink, don’t start. Other types of alcohol, like beer and liquor, are not considered a part of the Mediterranean diet.
- Red meat. A traditional Mediterranean diet contains very little red meat. Foods like beef, pork, and lamb only show up in small amounts. And if you don’t eat red meat at all, even better. Poultry, fish, and beans are healthier substitutes for red meat.
Foods to avoid
Do you notice the absence of sugary treats and fatty fried foods? That isn’t to say that you can’t have some sweet baked goods on a special day. But for the most part, this eating plan is all about fresh and healthy foods. So, avoid those heavily processed foods as much as possible. This includes fast foods, processed meals (either frozen or refined), and processed meats (think hot dogs and deli meats). These are typically high-calorie foods with little nutritional value and additives and/or preservatives you are better off to avoid.
Couple the Mediterranean diet with an active lifestyle
This suggestion doesn’t have anything to do with food, but a big part of the Mediterranean lifestyle is limiting sedentary time. After a meal, think about taking a walk instead of watching TV. Or take a bike ride. Being active every day is a big component of a healthy lifestyle. Paired with a nutritious diet, exercise creates a powerful combo that can do wonders for your health.
Overall benefits of a Mediterranean diet
The cuisine of this region is celebrated for more than just its wonderful freshness and flavors. It’s also been found to have quite an impact on health and longevity. Especially when combined with the full Mediterranean lifestyle, eating a Mediterranean-style diet may:
- Help maintain a healthy weight. Studies have shown that people who adhere to this diet over the long-term are much more likely to be at a healthy weight.
- Promote heart health. Those who stick with this diet have lower instances of heart disease. This diet also supports your heart health by lowering blood pressure.
- Support healthy blood sugar. Studies suggest that this diet can help keep blood sugar levels at healthy ranges. This can greatly lower the risk of type 2 diabetes.
- Protect brain functions. This diet may even help your brain health and lower the risk of cognitive decline. Studies suggest that those who closely followed the diet had a lower risk of dementia.
- Improve sleep. Sticking with the foods from this diet is shown to help promote uninterrupted, quality sleep.
With its emphasis on plant-based foods and healthy fats, the Mediterranean diet is one of the healthiest eating plans you can adopt. But it’s much more than simply a “diet.” It's a daily celebration of a healthy life. Yes, food is a big focus. But just as important is the idea of being active, getting fresh air, and enjoying time spent with friends and family. If you want to reap the rewards of this food plan, the surest way is to embrace the entire Mediterranean way of life.
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This article was written by Jason Nielsen, edited by Kimberley Reynolds, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on March 25, 2025.
