The Ultimate Guide to the Mediterranean Diet: What to Eat and Why It Works

In his updated 2024 Guidelines for the Primary Prevention of Strokethe American Heart Association and the American Stroke Association state that the Mediterranean diet has been shown to reduce the risk of stroke. In particular, it is recommended that adults without previous cardiovascular disease and people with high or intermediate risk follow the diet, which has also been called the best diet of 2024. US News and World Report and is also one of the best weight loss dietsaccording to experts.

The Mediterranean diet is a nutrient-rich, non-restrictive diet that works for many people. If that sounds appealing, here’s everything you need to start the Mediterranean diet. But before introducing any new diet, be sure to consult your doctor.

What is the Mediterranean diet?

U Mediterranean diet is inspired by the traditional diets of people living along the Mediterranean coast. While the diet of 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.

Mediterranean green diet

A recent popular variation of the Mediterranean diet is the green Mediterranean diet. Instead of sometimes having red and processed meats with the regular diet, the green version eliminates meat and focuses on plant foods.

There is a set amount of calories and protein to hit every day, in addition to three tips. Every day, an individual must achieve 100 grams of water lentil (an aquatic plant, usually placed in a shaker), 3 to 4 cups of green tea and 1 ounce of walnuts. A study 2021 found that the green variation of the Mediterranean diet may be healthier for the heart than the original diet. It can also be more effective in the prevention and management of chronic diseases. A study 2022 found that diet can help brain health in old age.

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

Benefits of the Mediterranean diet

The Mediterranean diet has many health benefits and is great for kosher, vegetarian or budget-conscious people.

Heart health

The best known benefit of this diet is its potential to boost heart health. A study 2019 concluded that the Mediterranean diet could lower the risk of stroke and heart disease. In addition, due to the lower content of saturated fat in the diet, a 2021 study found that it can slow down the process of building plaque in the arteries.

Brain health

The Mediterranean diet can promote brain health as you age. A 2021 study on Alzheimer’s disease found that a Mediterranean diet can reduce the risk of dementia and other risk factors for Alzheimer’s disease. It can too improves memory and cognitive function.

Possible weight loss

This diet can help you lose weight and maintain long-term weight loss. A study 2020 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.

Note that any diet is not complete without it added exercise. If you are serious about losing weight, add daily exercise to your routine in addition to a new diet. Be sure to consult 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 is the Full Story

How does the Mediterranean diet work?

The Mediterranean diet is one of the easiest to follow, and counting calories is not necessary. While there are no strict rules, there are a few tips. These include eating fish or seafood at least twice a week, drink a lot 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 tips, your meals and snacks are up to you. Here’s what you’re encouraged to eat.

Foods to eat on the Mediterranean diet

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

• Fish (salmon, tuna, herring, etc.)
• Seafood
• Poultry, in moderation
• Vegetables
• Fruits
• Dairy products
• Eggs, in moderation
• Olive oil
• this
• Lentils
• Quinoa
• Pasta
• Yogurt, in moderation
• nuts
• 100% wholemeal bread
• Herbs
• spices
• A glass of red wine with lunch (no more than one glass for women, two glasses for men)
• A little dark chocolate

Foods to limit the Mediterranean diet

While there is no “off-limits” food, try to eat the following rarely:

• Red meat
• Sugary foods and drinks
• Processed foods
• Butter

Lunch ideas

Fill 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

dinner

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

Snacks

• Assorted nuts and seeds with natural cheese
• Pita bread and vegetables with hummus

Is the Mediterranean diet right for you?

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

You should try the Mediterranean diet: :

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

Try another diet or find a dietician if you do: :

• You need more structure or you need certain foods to be completely off limits
• You have major food restrictions or allergies
• You need a suitable diet, weight loss and exercise plans

Mediterranean Diet FAQ