Chicken, turkey, eggs, cheese and yogurt are also excellent sources of lean protein, but most of us don’t consume an optimal amount of omega-3s from our food which is what fish can provide. Research suggests that the Mediterranean diet may improve cholesterol, blood sugar levels, and overall blood vessel health, which in turn may reduce your risk of Alzheimer’s disease or dementia. While the jury is still out due to the evidence being mixed, there is some evidence that a small amount of red wine per day may have heart health benefits, especially when consumed with a meal, per a 2024 study in the European Heart Journal. The emphasis is on “small amount.” That’s 5 ounces (or less) per day for women and 10 ounces (or less) per day for men. Instead of adding higher-saturated-fat sources of dairy, like heavy cream or “cheese” from a can, on top of everything, aim to eat a variety of flavorful cheeses and fermented dairy products—like kefir and yogurt—in moderation. Choosing strong-flavored cheeses like feta or Parmesan can satisfy the flavor you want in smaller doses.
- Mental health and wellness tips, our latest guides, resources, and more.
- The Mediterranean diet, known primarily as a food model, enhances the quality and safety of foods and their link to the land of origin.
- Whole foods also include fruits, vegetables, fish and healthy plant-based oils like olive oil.
- The American Heart Association describes it as more of a “pattern” of foods to incorporate into your diet regularly.2 Unlike many other diets, it is not just about prioritizing some food groups over others but also about paying attention to how you select, cook, and eat different food types.
- Eating large bowls of pasta and bread is the Mediterranean way.
- Healthy plant-based oils like extra virgin olive oil are a main fat source in the Mediterranean diet.
Get started with healthy food swaps
This helps us continue our nonprofit mission and continue to be there as a free mental health resource for everyone. If you don’t currently drink, this is not reason enough to start. And there is even stronger evidence that drinking more than what is considered moderate can have devastating health consequences, including an increased risk of cancer. Enjoy yogurt, too, but choose plain, fermented and Greek when possible. Skip the high-added-sugar, flavored yogurts, as too much added sugar can have negative health effects over time. The American Heart Association describes it as more of a “pattern” of foods to incorporate into your diet regularly.2 Unlike many other diets, it is not just about prioritizing some food groups over others but also about paying attention to how you select, cook, and eat different food types.
The Role Salt Plays in Cardiac Health. A Review on Sodium.
The information on the Gennev site is never meant to replace the care of a qualified medical professional. Hormonal shifts throughout menopause can prompt a lot of changes in your body, and simply assuming something is “just menopause” can leave you vulnerable to other possible causes. Always consult with your physician or schedule an appointment with one of Gennev’s telemedicine doctors before beginning any new treatment or therapy. Mental health and wellness tips, our latest guides, resources, and more. Instead of relying on the salt shaker, buy a variety of these to spice up your meals.
Heart Rhythm: Its Role in Overall Heart Health
Millions of readers rely on HelpGuide.org for free, evidence-based resources to understand and navigate mental health challenges. Please donate today to help us save, support, and change lives. If you’re an older adult, the nutrients gained with a Mediterranean diet may reduce your risk of developing muscle weakness and other signs of frailty by about 70 percent. The amount of protein contained in the food group is equal to 18–20% of the total weight, with higher values for preserved meats (salami), where it may reach up to 37% due to the loss of water consequent to drying. Scientific evidence compiled from more than 438 clinical trials has explored the health benefits of the Mediterranean diet and its favorable impact on health-related outcomes. The simple act of talking to a friend or loved over the dinner table can play a big role in relieving stress and boosting mood.
Of course, making changes to your diet is rarely easy, especially if you’re trying to move away from the convenience of processed and takeout foods. But the Mediterranean diet can be an inexpensive as well as a satisfying and very healthy way to eat. Making the switch from pepperoni and pasta to fish and avocados may take some effort, but you could soon be on a path to a healthier and longer life.
Fruits & Vegetables
That still allows you to enjoy dairy products such as natural (unprocessed) cheese and Greek or plain yogurt. Moderate amounts of red wine (one drink a day for women; two for men) certainly has unique health benefits for your heart, but drinking too much has the opposite effect. Anything more than two glasses of wine can actually be bad for your heart. A Mediterranean diet is rich in fiber which digests slowly, prevents huge swings in blood sugar, and can help you maintain a healthy weight. Lainey is a weight-loss dietitian who helps people ditch diets, change their habits and create a healthy lifestyle that lasts. She has Master’s in Nutrition Communication from the Tufts Friedman School of Nutrition Science and Policy and completed her dietetics training at Massachusetts General Hospital, a Harvard teaching hospital.
This was mainly due to the plentiful use of olive oil, bread, pasta, vegetables, herbs, garlic, red onions, and other foods of vegetable origin compared to a rather moderate use of meat (13). Unsaturated fats from fresh salmon, nuts, and seeds provide nutrients that can support the body’s ability to manage inflammation. In addition, these foods are also a good protein source. Use this to prepare salad dressings, marinades, and to cook with.
These protein-rich, lean meats are welcome in the Mediterranean diet, but eat them less often. Combine a small portion with whole grains and vegetables for a balanced meal. Gather the family together and stay up to date with each other’s daily lives. Regular family meals provide comfort to kids and are a great way to monitor their eating habits as well.
Fruit and vegetables
And while red wine is an acceptable part of the Mediterranean diet (only one glass per day), we recommend considering imbibing less frequently. Whole grains such as quinoa and brown rice provide more nutrients, fiber, and protein compared to simple and refined grains. These can also be prepared easily in a large batch and added to meals throughout the week such as a salad for lunch to bring to work or a way to round out a dinner.
Make Vegetables the Main Part of Your Meal
The Mediterranean Diet is therefore characterized by the balanced use of foods rich in fiber, antioxidants and unsaturated fats, a healthy approach designed to reduce the consumption of animal fats and cholesterol in a diet with an appropriate balance between energy intake and expenditure. The relationships between the macronutrient energy answer to those recognized as adequate, ie 55–60% of carbohydrates of which 80% complex carbohydrates (bread, pasta, rice), 10–15% of proteins about 60% of animal origin (especially white meat, fish), 25–30% fat (mostly olive oil) (22). The guidelines developed by nutritionists to improve the eating habits of consumers can be represented by an effective image, the “Food Pyramid” (Fig. 1) designed for the first time in 1992 by the U.S. Department of Agriculture, which simply represents a fair and balanced way of eating, displaying the proportions and the frequencies with which foods should be consumed, style that coincides with the Mediterranean Model identified by the physiologist Ancel Keys. Like plant-based oils and avocados, nuts are high in poly- and monounsaturated fats, which is the type that can benefit your heart health. Fat, protein and fiber are the perfect trio for staying full, keeping blood sugar stable, lowering cholesterol and reducing inflammation.
To incorporate more into your day, try snacking on a quarter-cup of nuts between lunch and dinner. Walnuts have the most omega-3s, but all nuts contain healthy fats. Pair them reviews on unimeal with a fruit or vegetable if you need more to keep you full and satisfied until your next meal.
Foods Not in the Diet
Healthy plant-based oils like extra virgin olive oil are a main fat source in the Mediterranean diet. The Mediterranean diet emphasizes eating more heart-healthy fats—including poly- and monounsaturated fats—and fewer saturated and trans fats. Oils like resellerratings.com/store/AmoApps_Limited olive oil, canola oil, avocado oil, peanut oil, sesame oil and sunflower oil are all good sources of unsaturated fat.
How to Think About the New Dietary Guidelines for Americans
The Mediterranean diet, known primarily as a food model, enhances the quality and safety of foods and their link to the land of origin. It offers a simple cuisine, but rich in imagination and tastes, taking full advantage of all aspects of a healthy diet. It is an ethical choice that preserves the traditions and customs of the peoples of the Mediterranean Basin (9). Feeding can profoundly affect the health of individuals; this is because a good nutritional status helps to maintain a good level of health and prevention of metabolic diseases such as obesity, diabetes, hypertension, etc.
More in Nutrition
Her extensive background in dietetics has made her a sought-after expert in family and youth sports nutrition. If you’re wearing a fitness tracker, you’re generating thousands of data points about your body every day. The question isn’t whether the technology works—it’s how best to use the information for better health and well-being. But they are just one piece of a much larger story about microbial health, and research about many of their potential benefits is still ongoing. When the new Dietary Guidelines for Americans were released in January 2026, the reaction from nutrition experts was decidedly mixed, because the new guidelines represent a significant shakeup from past recommendations. Nutrition science is complex and constantly evolving, so Atria Health Institute’s registered dietitians help make sense of the changes.