Definition

The Mediterranean diet is an eating pattern based on traditional cuisines of countries bordering the Mediterranean Sea. It emphasizes vegetables, fruits, whole grains, legumes, nuts, olive oil, and fish, with moderate amounts of poultry, eggs, and dairy, and limited red meat. It's one of the most well-researched dietary patterns for health and longevity.

Why It Matters

The Mediterranean diet is supported by decades of research showing reduced risk of heart disease, stroke, diabetes, certain cancers, cognitive decline, and all-cause mortality. It's anti-inflammatory, supports healthy gut microbiota, provides abundant antioxidants, and is sustainable and enjoyable long-term.

Related Conditions

Hypertension High Cholesterol Diabetes Pre Diabetes Cognitive Decline Cardiovascular Disease

Related Modalities

Clinical Nutrition Lifestyle Medicine

Frequently Asked Questions

Yes. Research shows the Mediterranean diet supports healthy weight loss and is more sustainable than restrictive diets. It emphasizes nutrient-dense whole foods, healthy fats that promote satiety, and naturally limits processed foods and added sugars without requiring calorie counting.

Absolutely. The Mediterranean diet is naturally plant-forward and easily adapted to vegetarian or vegan preferences by emphasizing legumes, nuts, seeds, and whole grains as protein sources while maintaining the emphasis on vegetables, fruits, olive oil, and herbs.