What is the Mediterranean diet? A top-rated diet for a healthy heart, brain and more (2024)

Looking for a nutritious and delicious meal plan that will take the guesswork out of healthy eating? The Mediterranean diet consistently ranks at the top of overall best diets in . That’s because the Mediterranean diet is an inclusive eating pattern chock full of healthy foods, not a restrictive plan. And research backs up its many health benefits — not just for weight loss, but also for brain and heart health.

The Mediterranean diet also tops the list of dietitian's favorites because it's full of affordable, accessible foods that are delicious — and that you probably already love to eat. In other words, eating the Mediterranean diet boosts your health and it feels like a pleasure, rather than a chore.

What is the Mediterranean diet? A top-rated diet for a healthy heart, brain and more (1)

What is the Mediterranean diet?

The Mediterranean diet takes its name from the sea it’s named for and includes foods that are native to the countries bordering the Mediterranean — namely Greece, Italy, Spain, Morocco, Egypt and Lebanon.

Foods that come from the Mediterranean include many vegetables, fruits, whole grains and legumes. There is little sugar, sodium, highly processed foods, refined carbs, saturated fats and fatty or processed meats. Basically, the Mediterranean diet is effective because it naturally includes nutrient-dense plant-based foods and excludes unhealthy additives.

The Mediterranean diet is both flexible and accessible, making it an easy way to eat a healthy diet. It’s so good for you, in fact that in 1993 the nonprofit group Oldways partnered with the Harvard School of Public Health and the World Health Organization (WHO) to create the Mediterranean Diet Pyramid as a healthier alternative to the USDA food pyramid.

And foods featured in the Mediterranean diet are a pleasure to eat. “It celebrates the enjoyment of food,” Samantha Cassetty, a registered dietitian and weight-loss expert based in New York City and the coauthor of “Sugar Shock,” told TODAY.

What is the Mediterranean diet? A top-rated diet for a healthy heart, brain and more (2)

Potential health benefitsof the Mediterranean diet

The Mediterranean diet was developed because people who live in countries bordering the Mediterranean Sea tend to have lower levels of heart disease and live longer than Americans, and experts believe that their diet may get a lot of credit for that. Researchers became interested in Mediterranean-style eating in the 1950s. In 1992, it was introduced as a diet by the U.S.D.A. in order to help Americans lower their cholesterol.

Besides the general advantages of eating this way, there are also many ways the diet can benefit for specific segments of the population. Recent research suggests that pregnant women can lower their risk of developing high blood pressure by eating a Mediterranean diet. Another study shows that people at risk for metabolic disease could reduce their blood cholesterol and boost their digestive health by following a Mediterranean diet.

Plus, the Mediterranean diet has proven to be quite effective for people who want to manage — or lose — weight. One study analyzed the diets of more than 32,000 Italians over the course of 12 years and found an association between the Mediterranean diet and lower levels of weight gain and a lower increase in waist circumference.

In case that isn't enough to convince you, the "green" Mediterranean diet — which excludes red meat — has been shown to be extremely effective at reducing visceral fat. Visceral fat is dangerous for our health because it surrounds — and can damage — organs.

But you don’t have to have a health issue to adopt the Mediterranean diet. “It’s a healthy diet for just about everyone,” Karen Ansel, a New York-based registered dietitian and author of “Healing Superfoods for Anti-Aging, told TODAY. Experts agree that it can be among the best ways to lose weight. And it can work if you want to improve your overall health, even if you’re comfortable with your weight.

The Mediterranean diet may reduce the signs of Alzheimer's

According to new research, the Mediterranean diet can play a major role in brain health. The study analyzed the postmortem autopsy results of 581 people. What researchers found was that seniors who had followed one of two diet plans — the Mediterranean diet and the MIND diet — showed less brain "plaques" than those who did not.

These brain "plaques" are toxic buildups of abnormal proteins that are thought to play a major role in Alzheimer's disease. Drugs that slow the progression of these buildups are notoriously expensive. The findings of the study don't prove unequivocally that making simple dietary changes — like adopting the Mediterranean diet — can by itself prevent Alzheimer's, but they do support past research that suggests that healthy diets can make an important impact on brain health.

Foods to eat on the Mediterranean diet

Keep in mind that the Mediterranean diet represents a culture just as much as it does a cuisine, so it’s not about what’s allowed or avoided. Before it was a “diet,” this was just the way that people who live near the Mediterranean ate — people who relied on seasonal foods and needed to mind their budgets and their family’s health at the same time, so it’s okay for you to floor their lead and include as many or few Mediterranean foods as you can.

What is the Mediterranean diet? A top-rated diet for a healthy heart, brain and more (3)

These foods are central foods in the Mediterranean diet:

  • Fish — especially salmon, sardines, and tuna
  • Fresh produce — use what’s locally grown to ensure freshness
  • Healthy fats — like nuts, avocado and olive oil
  • Lean dairy — like cheese, Greek yogurt and milk
  • Whole grains — try cereals, brown rice and whole-wheat pasta or ancient grains like quinoa, chia, amaranth, bulgar and buckwheat
  • Wine — in moderation

The Mediterranean diet food pyramid

The Mediterranean food pyramid offers a great way to understand how to think about your food instead of giving you rigid instructions. It’s organized by how often you should include a food category in your diet, with the foods you should include most often at the base and the foods you should include less often at the top.

What is the Mediterranean diet? A top-rated diet for a healthy heart, brain and more (4)

Here’s the Mediterranean food pyramid, from base to top:

  • Fruits, vegetables, grains (mostly whole), olive oil, beans, nuts, legumes & seeds, herbs & spices: Consume these at every meal.
  • Fish and seafood: Eat at least twice a week.
  • Poultry, eggs, cheese, and yogurt: Eat in moderate amounts, daily to weekly, depending on the food.
  • Meats and sweets: Eat these only occasionally.

Foods to avoid on the Mediterranean diet

What is the Mediterranean diet? A top-rated diet for a healthy heart, brain and more (5)

There are no totally forbidden foods on the Mediterranean diet. But you generally want to stick to eating foods with recognizable non-scientific names. A general rule-of-thumb is that most of the things you eat should not come in boxes.

Here are some foods to avoid on the Mediterranean diet:

  • Alcohol (besides wine)
  • Butter
  • Heavily processed food — like frozen meals with added sodium, soda, high-sugar beverages, candy and processed cheese
  • Processed red meats — like hot dogs, sausage, bacon and lunch meats
  • Refined grains — like white bread, white pasta or anything with white flour
  • Refined or processed oils — like soybean oil, safflower oil, corn oil, vegetable oil, canola oil and any hydrogenated or partially-hydrogenated oils

Mediterranean diet recipes

It's easy to eat according to Mediterranean diet principles. Choose recipes that feature plants, lean protein, healthy fats and whole grains. Here are few to get you started:

Casey Barber/Good Food Stories LLC

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Sheet-Pan Greek Shrimp with Asparagus, Tomatoes and Olives

Casey Barber

Lorianne DeVita

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One-Pot Mediterranean Chicken

Camila Alves


TODAY

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Grilled Mediterranean Chicken

Rui Correia

Courtesy Stephanie Harris-Uyidi

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Provençal Aubergine and Dorade Pressed Sandwich

Stephanie Harris-Uyidi

Tyler Essary / TODAY

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Mediterranean Chickpea Salad

Evette Rios


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Avocado Tomato Tabbouleh

Kevin Curry

Joy Bauer

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Mediterranean Hummus Board Recipe

Joy Bauer

Nathan Congleton / TODAY

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Pasta fa*gioli

Stanley Tucci

Shutterstock

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Italian Fish and Veggie Packets

Giada De Laurentiis

Nathan Congleton / TODAY

Get The Recipe

Air Fryer Meatballs with Tzatziki Sauce

Kevin Curry


Learn more about the Mediterranean diet:

  • How to lose weight on the Mediterranean diet
  • The "green" Mediterranean diet
  • Following the Mediterranean diet could help prevent Alzheimer's
  • The benefits of following the Mediterranean diet during pregnancy

Stephanie Thurrott

Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention.When she's not writing, look for her out walking her dog or riding her bike in Pennsylvania's Lehigh Valley.

Tracey Anne Duncan

contributed

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What is the Mediterranean diet? A top-rated diet for a healthy heart, brain and more (2024)

FAQs

What is the Mediterranean diet? A top-rated diet for a healthy heart, brain and more? ›

A Mediterranean-style diet typically includes:

What is the healthiest diet in the world? ›

Mediterranean Diet, DASH Diet, and MIND Diets Are the Best Diets of 2024. All three diets are highly recommended by doctors because of their known health benefits. “The Mediterranean eating plan doesn't have a set calorie range or portion guidelines, which is why it can fit almost anyone's needs.

What is the best Mediterranean diet to follow? ›

The main steps to follow the diet include:
  • Each day, eat vegetables, fruits, whole grains and plant-based fats.
  • Each week, have fish, poultry, beans, legumes and eggs.
  • Enjoy moderate portions of dairy products.
  • Limit how much red meat you eat.
  • Limit how many foods with added sugar you eat.
Jul 15, 2023

What are the top 10 foods on a Mediterranean diet? ›

10 foods to add to your Mediterranean lifestyle
  • Extra virgin olive oil. ...
  • Walnuts. ...
  • Lentils. ...
  • Blueberries. ...
  • Wild salmon as a healthy animal protein. ...
  • Garlic for a reduced risk of cancer. ...
  • Oregano as an anti-inflammatory agent. ...
  • Mushrooms for a mental health boost.
Feb 3, 2022

What is the #1 healthiest food in the world? ›

Top 10 Foods for Health
  • Whole grains. ...
  • Beans and lentils. ...
  • Fish. ...
  • Berries. ...
  • Winter squash. ...
  • Soy. ...
  • Flaxseed, nuts and seeds. ...
  • Organic yogurt. Men and women between 19 and 50 years of age need 1000 milligrams of calcium a day and 1200 milligrams if 50 or older.

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.

What is the staple food of the Mediterranean diet? ›

Mediterranean Diet Pantry Staples

Fresh or frozen fish and seafood. Fresh, frozen or canned vegetables (aim for no salt added) and fruits (packed in its own juice or no sugar added)

Are potatoes allowed on Mediterranean diet? ›

Many people wonder whether you can eat potatoes on the Mediterranean diet. It's recommended by experts that you prioritize non-starchy vegetables like dark leafy greens, bell peppers and broccoli among others. But you can definitely enjoy starchy options like potatoes in moderation on a Mediterranean diet.

What is the best fruit on a Mediterranean diet? ›

Fruits common to the traditional Mediterranean Diet include: apples, apricots, avocados, cherries, clementines, dates, figs, grapefruits, grapes, melons, nectarines, olives, oranges, peaches, pears, pomegranates, strawberries, tangerines, tomatoes.

Are bananas ok on the Mediterranean diet? ›

You can base your diet on these foods: Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.

Is peanut butter on the Mediterranean diet? ›

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

What are 5 negatives from the Mediterranean diet? ›

Possible Health Concerns
  • You may gain weight from eating fats in olive oil and nuts.
  • You may have lower levels of iron. ...
  • You may have calcium loss from eating fewer dairy products. ...
  • Wine is a common part of a Mediterranean eating style but some people should not drink alcohol.
Jul 30, 2022

What is a typical Mediterranean lunch? ›

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.

What to drink 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.

What is the healthiest diet a human can have? ›

Here are 5 healthy diets that are scientifically proven to be effective.
  1. Low-carb, whole-food diet. The low-carb, whole-food diet is perfect for people who need to lose weight, optimize health, and lower their risk of disease. ...
  2. Mediterranean diet. ...
  3. Paleo diet. ...
  4. Vegan diet. ...
  5. Gluten-free diet.
Jul 2, 2019

What is the best diet for the earth? ›

Closely following a planet-friendly diet of mostly fruits, vegetables and whole grains reduces the risk of premature death by nearly one-third in people, while also dramatically cutting the release of greenhouse gases devastating the planet, a new study found. Food production plays a major role in the climate crisis.

What is the number one most effective diet? ›

Mediterranean diet

For several consecutive years, the Mediterranean diet has won the top honor as the best diet in annual rankings. This diet emphasizes eating plenty of fresh fruits, vegetables, nuts, whole grains, fish, olive oil, and a small amount of meat, dairy, and wine.

What is the unhealthiest diet in the world? ›

Worst: Carnivore Diet

Do you want to consume only red meat, poultry, fish, butter, and eggs? (And water, too!) That's the small list of foods on the carnivore diet. “I would never recommend this diet to anyone,” says Smolen. “You are eating only one food group, and restricting so many foods is detrimental for health.

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