The ultimate guide to the Mediterranean diet: what to eat and why it works

In its updated 2024 Guidelines for primary prevention of strokeThe American Heart Association and the American Stroke Association say the Mediterranean diet has been shown to reduce stroke risk. Specifically, adults with no prior cardiovascular disease and those at high or moderate risk are recommended to follow the diet, which was also named the best diet of 2024. US News and World Report and is also one of the best diets for weight lossaccording to experts.

The Mediterranean diet is a nutrient-dense, non-restrictive diet that works for many people. If that sounds appealing, here’s everything you need to get started on the Mediterranean diet. But before you delve into a new diet, be sure to check with your doctor.

What is the Mediterranean Diet?

The Mediterranean diet is inspired by the traditional diets of the people who live along the Mediterranean coast. While the diet in each country can vary, the Mediterranean diet consists mainly of plant foods, seafood, lean poultry, whole grains, nuts, beans, olive oil, herbs and spices. The key is to eat as much fresh food as possible, as highly processed foods are limited in the diet.

Green Mediterranean Diet

A recently popular variant of the Mediterranean diet is the Green Mediterranean Diet. Instead of occasionally having red and processed meats with the regular diet, the green version eliminates meat and focuses on plant-based foods.

There are specific amounts of calories and protein to take in each day, in addition to three recommendations. Every day one must receive 100 grams of duckweed (aquatic plant, usually put in a shake), 3 to 4 cups of green tea and 1 ounce of walnuts. A 2021 survey found that a variant of the green Mediterranean diet may be more heart-healthy than the original diet. It may even be more effective in preventing and managing chronic diseases. A 2022 survey found that diet can help with age-related brain health.

Read more: The Atlantic Diet: Why Eating Local Whole Foods Can Improve Your Health

The benefits of the Mediterranean diet

The Mediterranean diet has many health benefits and is great for kosher, vegetarians, or people on a budget.

Heart health

The best-known benefit of this diet is its potential to promote heart health. A 2019 survey concluded that the Mediterranean diet may reduce the risk of stroke and heart disease. Also, due to the lower content of saturated fat in the diet, 2021 survey found that it can slow down the process of plaque build-up in the arteries.

Brain health

A Mediterranean diet may promote brain health as we age. A 2021 Alzheimer’s Study found that a Mediterranean diet may reduce the risk of dementia and other risk factors for Alzheimer’s disease. Might as well improving memory and cognitive function.

Possible weight loss

This diet can help you lose weight and maintain weight loss in the long term. A 2020 survey found that participants who lost at least 10% of their body weight on the Mediterranean diet were twice as likely to keep the weight off.

Keep in mind that any diet is not complete without added exercise. If you’re serious about losing weight, add daily exercise to your routine in addition to a new diet. Be sure to check with your doctor to find the right diet and exercise plan for you.

Read more: Does your blood type affect your heart health? Yes, but here’s the full story

How does the Mediterranean diet work?

The Mediterranean diet is one of the easiest to follow and no calorie counting is required. Although there are no hard and fast rules, there are a few recommendations. These include nutrition fish or seafood at least twice a week, drinking lots of water, eating a wide range of foods and fill your plate with fruits, vegetables, whole grains, beans, nuts and olive oil every day. In addition to these recommendations, your meals and snacks are up to you. Here’s what we recommend you eat.

Foods to eat on the Mediterranean diet

On Mediterranean diettry to eat plant-based and whole foods. These may include:

• Fish (salmon, tuna, herring, etc.)
• seafood
• Poultry, in moderation
• vegetables
• Fruits
• Dairy products
• Eggs, in moderation
• olive oil
• Chickpeas
• lens
• Quinoa
• pasta
• Yogurt, moderate
• Nuts
• 100% whole grain bread
• Herbs
• Spices
• A glass of red wine with a meal (no more than one glass for women, two glasses for men)
• A little dark chocolate

Foods to limit on the Mediterranean diet

While no food is “off limits,” try to eat the following infrequently:

• Red meats
• Sweet foods and drinks
• Processed foods
• oil

Meal ideas

Complete your grocery list with these meal ideas for the week.

breakfast

• Greek yogurt with fresh fruit and a cup of tea
• Whole grain toast with natural peanut butter and a cup of coffee (cream and sugar added in moderation)

Lunch

• Chicken orzo soup with vegetables
• Greek salad with olives, avocado and feta cheese

Dinner

• Salmon cooked in olive oil, brown rice and roasted vegetables
• Tuna over quinoa and arugula with olive vinaigrette dressing

snacks

• Assorted nuts and seeds with natural cheese
• Pies and vegetables with hummus

Is the Mediterranean Diet Right for You?

Although in name the best diet for 2024the Mediterranean diet is not for everyone. Talk to your doctor before making any major dietary changes. If you are considering trying this diet for yourself, here are some points to remember.

You should try the Mediterranean diet if:

• You do well on non-restrictive diets
• You already eat a lot of seafood, plant-based foods, and whole grains
• You’re looking for a budget-friendly diet that’s low in unhealthy fats and high in healthy fats

Try another diet or see a nutritionist if:

• You need more structure or require certain foods to be completely off limits
• You have major dietary restrictions or allergies
• You need customized diet, weight loss and exercise plans

Frequently Asked Questions About the Mediterranean Diet