Year after year, the Mediterranean diet comes out on top in the U.S. News and World Report annual ranking of best diets. A panel of experts judges various eating plans and popular diets on criteria including how healthy they are, how well they work and how easy they are to follow.
The Mediterranean diet is also touted as one of the healthiest by many health organizations and dietitians. So, does it live up to its good reputation?
What is the Mediterranean diet?
“Mediterranean diet” is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet. At least 16 countries border the Mediterranean. Eating styles vary among these countries and even among regions within each country because of differences in culture, ethnic background, religion, economy, geography and agricultural production. However, there are some common factors.
A Mediterranean-style diet typically includes:
- plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;
- olive oil as a primary fat source; and
- dairy products, eggs, fish and poultry in low to moderate amounts.
Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.
Does the AHA recommend a Mediterranean-style diet?
Yes. A Mediterranean-style diet can help you achieve the American Heart Association’s recommendations for a healthy dietary patternthat:
- emphasizes vegetables, fruits, whole grains, beans and legumes;
- includes low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and
- limits added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.
This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure. There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open.
What you eat affects many aspects of your overall health, includingbrain health. A healthy diet can improve your ability to think, remember and process information as you age.
In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia compared with those who had the least healthy diets. The Mediterranean and DASH diets have been proven to boost brain health as well as improve heart health.
What about other popular diets?
You may have heard about popular diets like paleo, ketogenic (or keto), Atkins, interval, zone and Whole30. Keep in mind, not all trendy diets meet the AHA’s science-based criteria for a healthy eating pattern. Some show dramatic but short-term results and are not heart-healthy.
DASH, or Dietary Approaches to Stop Hypertension, is another eating plan that aligns with AHA recommendations and has been proven to improve health. The DASH diet allows more dairy products and meat, while the Mediterranean diet includes regular use of olive oil.
A plant-based, vegetarian or vegan dietcan also be a healthy way to eat.
The most important thing is to focus on the overall quality of your diet, rather than single nutrients or foods. Try to include more nutrient-dense foodssuch as vegetables, fruits, legumes and lean proteins. Limit foods that offer lots of calories but little nutritional value.
Healthy Recipes
FAQs
The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.
What is not allowed on the Mediterranean diet? ›
Foods to limit on a Mediterranean diet include: Added sugar: added sugar is found in many foods but especially high in soda, candies, ice cream, table sugar, syrup, and baked goods. Refined grains: white bread, pasta, tortillas, chips, crackers. Trans fats: found in margarine, fried foods, and other processed foods.
What is a typical Mediterranean breakfast? ›
Common Mediterranean Breakfast Foods
Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.
Are potatoes ok on a Mediterranean diet? ›
On the Mediterranean diet, all foods are included. So the good news is, if you love potatoes (who doesn't?!) then you can continue eating them on the Mediterranean diet. Try our Roasted Mediterranean Potatoes made with herbs, heart healthy oil, and vitamin C-rich lemon!
Are bananas ok on the Mediterranean diet? ›
All types of fresh fruits, including bananas, are a go on the diet. If I'm on the Mediterranean diet, what can I put in my coffee? Coffee is a beloved beverage worldwide, including among those who follow a Mediterranean diet.
Is pasta ok on a Mediterranean diet? ›
A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.
Is rice ok on a Mediterranean diet? ›
The Mediterranean diet is centered around whole grains, such as farro, millet, couscous and brown rice. With this eating style, you'll generally want to limit your intake of refined grains such as white pasta and white bread. When you're following the Mediterranean diet, red wine should be your chosen alcoholic drink.
Is peanut butter on the Mediterranean diet? ›
Peanuts and peanut butter play an important role in the Mediterranean Diet. They are sources of heart-healthy monounsaturated fat and protein and can lower your risk of weight gain, since they help keep you feeling full for hours.
What do I drink in the morning on a Mediterranean diet? ›
Water should be the first thing you reach for. Coffee and tea are also fine, as long as you watch the added cream or sugar. Limit intake of sugar- sweetened drinks, like soda, fruit juice, or sweet tea. One glass of red wine is also permitted in this diet.
How many eggs a day on Mediterranean diet? ›
Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert. Red Meat: Lean red meats (beef, pork, lamb and veal) can be eaten 3-4 times per month.
Lunch on the Mediterranean diet typically includes colorful ingredients — like vegetables and whole grains — that are flavorful and packed with nutrients. You can enjoy meals like falafel sandwiches, quinoa bowls, and tuna salads for lunch while following this diet.
Do you eat cheese on the Mediterranean diet? ›
Cheese and yogurt are eaten regularly in the traditional Mediterranean diet, but in low to moderate amounts. The calcium in cheese and yogurt is important for bone and heart health. Low fat and nonfat dairy products ease concerns of adverse consequences of somewhat higher consumption of dairy products.
