Mediterranean diet: What is it? Why is it good for your heart? 

What is the Mediterranean diet?

The Mediterranean diet is not a faddy weight-loss plan or restrictive regime. It is a style of eating based on the traditional diets of countries that border the Mediterranean Sea, like Italy, Spain and Greece.

While their menus might not be quite the same as each other, there are shared approaches to mealtimes that are common to the region.

They all enjoy lots of fresh, whole foods, like fruit and vegetables, beans, nuts, and wholegrains, as well as moderate amounts of lean protein, like oily fish, white meat and low-fat dairy.

Healthy unsaturated fats such as olive oil are used instead of saturated fats like butter, lard and ghee.

This type of diet has less saturated fat from red meat and full-fat dairy foods, and has minimal ultra-processed foods, salt and added sugars.

Why is the Mediterranean diet good for you?

For decades, scientists have been researching why people in Mediterranean countries who eat like this tend to have lower rates of cardiovascular disease (CVD) and a longer life expectancy than communities in Northern Europe and the United States.

The landmark PREDIMED trial from 2003 to 2011 studied around 7,500 adults aged 55 to 80 who were at high risk of CVD.

It found that people eating a Mediterranean-style diet supplemented with nuts or extra-virgin olive oil had around a 30 per cent lower risk of heart attack or stroke than a control group who were advised to reduce their dietary fat.

In the 2024 Greek ATTICA study of around 2,000 people, those with a high adherence to the Mediterranean diet had a 44 per cent lower CVD risk compared to those with the lowest adherence.

And in a 2023 review of 40 past studies that looked at the effect of 7 different ‘diets’ on CVD events and death, researchers found that those at high risk of CVD who follow a Mediterranean diet had a lower chance of heart attack, stroke and early death compared to people with ‘minimal intervention’, such as being given a healthy diet leaflet.

Out of the 7 diets investigated in this review, which included data from more than 35,000 trial participants, a Mediterranean diet or low-fat diet were the only ones to show a benefit for CVD.

All of these studies suggest that, for heart health, the type of fat we eat matters more than the total amount of fat in the diet.

They also show that the emphasis on healthy unsaturated fats, plant-based food (fruit, veg, pulses, nuts and wholegrains), and low salt and added sugar can help to manage your cholesterol, blood pressure, weight and blood sugar levels – all risk factors for CVD, including heart attack and stroke.

Further studies have looked at whether a particular component of the diet, such as olive oil, could be a ‘superfood’ responsible for its health benefits.

But experts have concluded it is the sum of the diet – the combination of ingredients, eaten in balance - not individual foods alone that bring the health benefits. In particular, the replacement of saturated fats with unsaturated sources.

It’s also important to remember that the Mediterranean-style diet is not just a list of foods – it’s also a way of life.

These communities favour sitting down to dine with family and friends, and eating slowly. They also take regular exercise and do not have sedentary lifestyles.

What foods are included in a Mediterranean diet plan?

It’s easy to follow the Mediterranean-style diet. The types and proportions of different foods follow the same balanced diet recommended by UK experts, known as the Eatwell Guide.

You should aim for a high intake of plant-based foods, ensuring you get your 5-a-day of fruit and veg, a moderate intake of fish, poultry and dairy products, and less red and processed meats, and sweet treats.

A typical Mediterranean menu could look like this: 

Breakfast

• Vegetable omelette cooked in olive oil.
• Plain low-fat Greek yogurt with nuts and berries.
• Wholegrain bread topped with fresh tomato and tinned sardines. 

Lunch

• Classic Greek salad with feta cheese, tuna and olive oil dressing.
• Minestrone soup with wholegrain bread.
• Homemade mushroom pizza with a side salad. 

Dinner

• Grilled chicken skewers with roasted veg, couscous and tzatziki.
• Roasted cod with puy lentils and tomatoes.
• Wholewheat spaghetti with prawns and courgettes. 

5 tips to make your diet more Mediterranean

1. Eat more fruit and veg

Make sure you eat vegetables and fruit, such as salads or roasted vegetables, at every meal. And choose fresh fruit for snacks and puddings. 

For a flavour of the Med, try our watermelon, butter bean and orange salad.

Make a green salad more interesting by introducing tomatoes and peppers, and fruits such as figs, pomegranates, citrus fruits and grapes.

Start your meal with it rather than eating it on the side.

2. Have meat-free days

The Mediterranean diet typically includes more fish and less meat. Going for fish, beans and pulses is a good way to increase your protein.

Try recipes like ribollita or seafood paella, both of which are quick and easy to make.

Also try bulking out dishes with beans and pulses when you are cooking, such as adding lentils to a Bolognese sauce or lasagne.

3. Stop snacking

Grazing on snacks is not the Mediterranean way – so try to be food-free between meals.

But if you need a little something between meals, stick to healthy options. Your best choices are nuts and seeds, fresh or dried fruit, and natural yogurt.

4. Try fusion cooking

Mediterranean flavours may not lend themselves to all cuisines, but you can still adopt some of the elements. 

For example, if you are cooking a spicy dish such as curry, try swapping ghee, coconut oil or palm oil for an unsaturated oil such olive, rapeseed or sunflower oil.

Rapeseed and sunflower oil have a more neutral flavour, which might suit some dishes better.

5. Go without wine

Many people assume that a small amount of wine with a meal is a key element of the Mediterranean diet, but it is optional, like all alcohol.

Alcohol, like red wine, is also not thought to be responsible for the diet’s health benefits and is not recommended for heart health.

If you do drink wine, it’s important to do so in moderation. Enjoy your glass of red or white with your meal, so you drink it less quickly, try using a smaller glass and have water on the table alongside.

Mediterranean diet recipes

Need inspiration to give the Med diet a go?

Try one of these heart-healthy recipes based on the cuisine of the region:

• Spanish patatas bravas
• Garlic and lemon prawns with courgettes
• Mediterranean vegetable lasagne
• Chilli prawn pasta
• Roasted red peppers with mozzarella and anchovies

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