Mediterranean Diet: Beginner’s Guide to a Healthy Heart

The Mediterranean diet focuses on quality and lifestyle rather than a single nutrient or food group. Numerous studies have shown that this dietary model reduces the risk of certain chronic health conditions, such as cardiovascular disease and Type 2 diabetes, while promoting longevity and improving quality of life.
Key Takeaways of the Mediterranean Diet
- Do: Eat plenty of fruits, vegetables, whole grains, beans, nuts, healthy fats, fish and poultry.
- Don’t: Overindulge on sweets, processed foods and red meat.
- Benefits: It is one of the most well-researched diets that has been proven to reduce the risk of heart disease, improve brain and mental health and decrease inflammation. Because the Mediterranean diet is nonrestrictive, many people find it easy to follow, sustainable for the long term and adaptable to any cuisine or lifestyle.
- Risks: The lack of nutritional guidance regarding specific amounts of foods and portion sizes can lead some people to consume excess calories if they’re not careful.