Is the Mediterranean diet worth a try?
The Mediterranean diet is internationally known as a health-promoting diet. With a focus on healthy fats and fresh produce, it is clinically proven to have benefits for your heart health and disease prevention. But what foods and practices does it include and why is it so beneficial?
Learn about the main features of the Mediterranean diet and the evidence-based benefits it can have for your health.
Published: November 2024
Review date: November 2027
The Mediterranean is a culturally important region of the world. It’s home to a variety of modern and ancient cultures that have shaped the way we live today.
This is certainly true for the food that has emerged from it.
The Mediterranean diet is well-researched for its health benefits and comes from the traditional food habits of people from Portugal to Italy. It focuses on plant-based, whole foods rather than processed meals. It includes:
Fruits and vegetables: Nutrient-rich sources of food that help you get the vitamins, minerals, and antioxidants you need.
Whole grains: Whole-wheat bread, pasta, bulgur, and barley are staples that help control cholesterol levels, weight and blood pressure.
Healthy fats: Instead of using butter, alternatives like olive oil can be used for its antioxidant and anti-inflammatory properties.
Lean proteins: Fish and poultry are consumed regularly, while red meat is limited.
Legumes and nuts:: Beans, lentils, and nuts provide plant-based protein and fibre.
Moderate wine consumption: In moderation, red wine is often part of meals.
Improved heart health
The Mediterranean diet can reduce the risk of heart disease by up to 30%. This is because healthy, unsaturated fats are a central part of it.
Unsaturated fats like olive oil help to increase the amount of good cholesterol (high-density lipoproteins, HDLs) in your blood and reduce the amount of bad cholesterol in your body. This helps to maintain your heart health and lower your chances of developing conditions that put strain on your heart.
Weight management
With few refined sugars and processed foods included in the diet, it might be easier for some people to maintain a healthy weight by sticking to it. Regularly consuming these types of products can lead to insulin resistance, the build of fat around your waist and general deterioration of your metabolic health.
Reduced risk of chronic diseases
Inflammation plays an important role in the progression of many diseases. It can increase your risk of developing some cancers, heart disease, diabetes and Alzheimer’s disease.
Many of the food groups included in the Mediterranean diet help to lower inflammation and your risk of disease. Choosing to eat fibre from grains as well as fruits and vegetables can be great ways of accessing foods with anti-inflammatory properties.
Need help finding foods for your Mediterranean inspired meals? Here’s a breakdown of the types of items you can add to your next shopping list.
| Food type | Examples |
|---|---|
| Proteins | Fish (salmon, sardines, mackerel), poultry, eggs, legumes (lentils, chickpeas), nuts (almonds, walnuts) |
| Grains | Whole grains (brown rice, quinoa, barley), whole-wheat bread, and pasta |
| Vegetables | Leafy greens (spinach, kale), tomatoes, cucumbers, bell peppers, onions |
| Fruits | Oranges, apples, pomegranates, grapes |
| Healthy fats | Olive oil, avocados, olives |
| Herbs and spices | Garlic, basil, oregano, rosemary |
Starting the Mediterranean diet doesn't have to feel overwhelming. You don’t have to clear out your kitchen cupboards and restock. Making small changes over time is the best way to take advantage of its benefits without feeling like you’re making a huge change to your life.
Small changes can have a big impact
Enjoy a range of food sources:The Mediterranean diet places a strong emphasis on healthy fats. Omega-3, for example, is one of them. It supports brain, heart and eye health and is known for its anti-inflammatory properties. Fish like salmon, sardines and mackerel are great sources, but so are walnuts and flaxseeds. You can tailor the diet to suit your preferences while still getting its health benefits.
Be mindful of your portion sizes: With a rich and colourful range of foods to choose from, it can be easy to over-eat food you enjoy. Many of the foods included in the diet are calorie-dense. Keeping an eye on your portions can help you manage your weight and reap the benefits of this well-loved style of eating.
Make vegan-friendly swaps:: If you live a plant-based lifestyle, the Mediterranean diet can easily be adapted so that you can enjoy it. Swap out fish and meat for your favourite proteins. Tofu, legumes and meat substitutes can all be used to replace animal-derived products.
