Mediterranean Diet

• Fruits and vegetables.
• Whole grains, beans, nuts, and seeds.
• Heart-healthy fats. These are fats that are good for your heart.

• Dairy.
• Meat and eggs.
• Processed foods with added sugar, salt, and fat.

This type of diet can help prevent certain conditions. It can also improve outcomes if you have a long-term (chronic) disease, such as kidney or heart disease.

What are tips for following this plan?

Reading food labels

• The serving size. For foods such as rice and pasta, the serving size is the amount of cooked product, not dry.
• The total fat. Avoid foods with saturated fat or trans fat.
• Added sugars, such as corn syrup.

Shopping

• Try to have a balanced diet. Buy a variety of foods, such as:
  • Fresh fruits and vegetables. You may be able to get these from local farmers markets. You can also buy them frozen.
  • Grains, beans, nuts, and seeds. Some of these can be bought in bulk.
  • Fresh seafood.
  • Poultry and eggs.
  • Low-fat dairy products.
• Buy whole ingredients instead of foods that have already been packaged.
• If you can't get fresh seafood, buy precooked frozen shrimp or canned fish, such as tuna, salmon, or sardines.
• Stock your pantry so you always have certain foods on hand, such as olive oil, canned tuna, canned tomatoes, rice, pasta, and beans.

Cooking

• Cook foods with extra-virgin olive oil instead of using butter or other vegetable oils.
• Have meat as a side dish. Have vegetables or grains as your main dish. This means having meat in small portions or adding small amounts of meat to foods like pasta or stew.
• Use beans or vegetables instead of meat in common dishes like chili or lasagna.
• Try out different cooking methods. Try roasting, broiling, steaming, and sautéing vegetables.
• Add frozen vegetables to soups, stews, pasta, or rice.
• Add nuts or seeds for added healthy fats and plant protein at each meal. You can add these to yogurt, salads, or vegetable dishes.
• Marinate fish or vegetables using olive oil, lemon juice, garlic, and fresh herbs.

Meal planning

• Plan to eat a vegetarian meal one day each week. Try to work up to two vegetarian meals, if possible.
• Eat seafood two or more times a week.
• Have healthy snacks on hand. These may include:
  • Vegetable sticks with hummus.
  • Greek yogurt.
  • Fruit and nut trail mix.
• Eat balanced meals. These should include:
  • Fruit: 2–3 servings a day.
  • Vegetables: 4–5 servings a day.
  • Low-fat dairy: 2 servings a day.
  • Fish, poultry, or lean meat: 1 serving a day.
  • Beans and legumes: 2 or more servings a week.
  • Nuts and seeds: 1–2 servings a day.
  • Whole grains: 6–8 servings a day.
  • Extra-virgin olive oil: 3–4 servings a day.
• Limit red meat and sweets to just a few servings a month.

Lifestyle

• Try to cook and eat meals with your family.
• Drink enough fluid to keep your pee (urine) pale yellow.
• Be active every day. This includes:
  • Aerobic exercise, which is exercise that causes your heart to beat faster. Examples include running and swimming.
  • Leisure activities like gardening, walking, or housework.
• Get 7–8 hours of sleep each night.
• Drink red wine if your provider says you can. A glass of wine is 5 oz (150 mL). You may be allowed to have:
  • Up to 1 glass a day if you're female and not pregnant.
  • Up to 2 glasses a day if you're male.

What foods should I eat?

Fruits

Apples. Apricots. Avocado. Berries. Bananas. Cherries. Dates. Figs. Grapes. Lemons. Melon. Oranges. Peaches. Plums. Pomegranate.

Vegetables

Artichokes. Beets. Broccoli. Cabbage. Carrots. Eggplant. Green beans. Chard. Kale. Spinach. Onions. Leeks. Peas. Squash. Tomatoes. Peppers. Radishes.

Grains

Whole-grain pasta. Brown rice. Bulgur wheat. Polenta. Couscous. Whole-wheat bread. Oatmeal. Quinoa.

Meats and other proteins

Beans. Almonds. Sunflower seeds. Pine nuts. Peanuts. Cod. Salmon. Scallops. Shrimp. Tuna. Tilapia. Clams. Oysters. Eggs. Chicken or turkey without skin.

Dairy

Low-fat milk. Cheese. Greek yogurt.

Fats and oils

Extra-virgin olive oil. Avocado oil. Grapeseed oil.

Beverages

Water. Red wine. Herbal tea.

Sweets and desserts

Greek yogurt with honey. Baked apples. Poached pears. Trail mix.

Seasonings and condiments

Basil. Cilantro. Coriander. Cumin. Mint. Parsley. Sage. Rosemary. Tarragon. Garlic. Oregano. Thyme. Pepper. Balsamic vinegar. Tahini. Hummus. Tomato sauce. Olives. Mushrooms.

The items listed above may not be all the foods and drinks you can have. Talk to a dietitian to learn more.

What foods should I limit?

This is a list of foods that should be eaten rarely.

Fruits

Fruit canned in syrup.

Vegetables

Deep-fried potatoes, like French fries.

Grains

Packaged pasta or rice dishes. Cereal with added sugar. Snacks with added sugar.

Meats and other proteins

Beef. Pork. Lamb. Chicken or turkey with skin. Hot dogs. Bacon.

Dairy

Ice cream. Sour cream. Whole milk.

Fats and oils

Butter. Canola oil. Vegetable oil. Beef fat (tallow). Lard.

Beverages

Juice. Sugar-sweetened soft drinks. Beer. Liquor and spirits.

Sweets and desserts

Cookies. Cakes. Pies. Candy.

Seasonings and condiments

Mayonnaise. Pre-made sauces and marinades.

The items listed above may not be all the foods and drinks you should limit. Talk to a dietitian to learn more.

Where to find more information

American Heart Association (AHA): heart.org