The Mediterranean diet is a heart-healthy eating plan that emphasizes healthy fats, whole grains, fruits, vegetables, beans, nuts, and seeds. It is based on the traditional eating pattern of people from countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. The following are some of the key features of the Mediterranean diet:
Foods to include:
- Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
- Poultry, eggs, cheese, yogurt, and red wine in low to moderate amounts
- Fresh foods, whole grains, and legumes or beans
Foods to limit or avoid:
- Red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, other highly processed foods, beers, and liquors
- Added sugar, refined grains, and trans fats
- Highly processed foods
The Mediterranean diet is high in fiber, antioxidants, and healthy fats, and it can reduce inflammation in the body. It is associated with many health benefits, including a lower risk of cardiovascular disease, stroke, cancer, metabolic syndrome, arthritis, and atrial fibrillation. The Mediterranean diet does not require counting calories or tracking macronutrients, unless you are managing your glucose levels.
