While there are no strict rules or regulations for the Mediterranean diet, it generally recommends fruits, vegetables, nuts, seeds, and heart-healthy fats. Processed foods and added sugars should be limited.
Olive oil is the main source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which lowers total cholesterol and low-density lipoprotein cholesterol levels. Nuts and seeds also contain monounsaturated fats.
Fat-rich fish such as mackerel, herring, sardines, and salmon are rich in omega-3 fatty acids. These polyunsaturated fats help fight inflammation in the body.
Omega-3 fatty acids also help lower triglycerides, reduce blood clotting, and lower the risk of stroke and heart failure.
What are foods in the Mediterranean diet?
The Mediterranean diet eats a lot of healthy plant-based foods and consumes relatively low animal products and red meat. However, eating fish and other types of seafood is recommended at least twice a week. The Mediterranean lifestyle also involves regular physical activity.
The following are examples of healthy foods Mediterranean diet in general, such as:
- Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots.
- Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, melons, and peaches.
- Nuts, seeds, and peanut butter: almonds, walnuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, and peanut butter.
- Legumes: chickpeas, peas, lentils, beans, peanuts.
- Whole grains: wheat, brown rice, rye, barley, corn, buckwheat, whole wheat bread, and pasta.
- Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, and mussels.
- Poultry: chicken, duck, turkey.
- Eggs: chicken, quail, and duck eggs.
- Milk: cheese, yogurt, milk.
- Herbs and spices: garlic, basil, mint, nutmeg, cinnamon, pepper.
- Healthy fats: olive oil, avocado, and avocado oil.
Adding more fruits and vegetables to your meals and snacks throughout the day is a great way to start the Mediterranean diet.
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