Guide to the Mediterranean diet - Harvard Health
The Mediterranean diet is a style of eating that emphasizes minimally processed, plant-based foods. It includes fruits, vegetables, nuts, beans, whole grains.
lifestyle habits
But diet isn't the only piece of Mediterranean living that's important for health. Along with eating style, <anchor>lifestyle habits</anchor> that include exercise and social connections also contribute to health benefits.
Mediterranean-style: the healthy fats and healthy carbs diet - Harvard Health
Mediterranean-style: the healthy fats and healthy carbs diet - Harvard Health

[Harvard Health Publishing![Harvard Health Publishing Logo](https://www.health.harvard.edu/img/logos/NEW-HHP_logo_stack4.svg)](https://www.health.harvard.edu) [Harvard Health Publishing](https://www.health.harvard.edu)

Search

Search

Close

[Shopping Cart](https://www.health.harvard.edu/cart)

[Customer Service](https://www.health.harvard.edu/customer-service) [Content Licensing](https://www.health.harvard.edu/licensing) [About Us](https://www.health.harvard.edu/about-us) [Login](https://www.health.harvard.edu/login)

Open mobile menu

Menu

[Free HealthBeat Signup](https://www.health.harvard.edu/healthbeat)

Shop

[Subscriptions](https://www.health.harvard.edu/subscribe) [Special Health Reports](https://www.health.harvard.edu/special-health-reports) [Online Courses](https://www.harvardhealthonlinelearning.com)

[Pay Subscription Bill](https://www.health.harvard.edu/pay-bill)

[Common Conditions](https://www.health.harvard.edu/category/common-conditions) [Staying Healthy](https://www.health.harvard.edu/category/staying-healthy) [Resources](https://www.health.harvard.edu/resources) [Blog](https://www.health.harvard.edu/blog) [COVID-19 Updates](https://www.health.harvard.edu/diseases-and-conditions/coronavirus-resource-center)

Close menu

Close

## Main Content

- [Common Conditions](https://www.health.harvard.edu/category/common-conditions)
- [Staying Healthy](https://www.health.harvard.edu/category/staying-healthy)
- [Resources](https://www.health.harvard.edu/resources)
- [Blog](https://www.health.harvard.edu/blog)

## Helpful Links

- [Customer Service](https://www.health.harvard.edu/customer-service)
- [About Us](https://www.health.harvard.edu/about-us)
[Login](https://www.health.harvard.edu/login)- [Content Licensing](https://www.health.harvard.edu/licensing)

- [Free Healthbeat Signup](https://www.health.harvard.edu/healthbeat)
- [Subscriptions](https://www.health.harvard.edu/subscribe)
- [Special Health Reports](https://www.health.harvard.edu/special-health-reports)
- [Online Courses](https://www.harvardhealthonlinelearning.com)
- [Pay Subscription Bill](https://www.health.harvard.edu/pay-bill)

## Recent Blog Articles

[![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/11789/conversions/27f3a0d2-6570-49be-9964-b1e8a4dd243e-micro.jpg)\
\
Boosting your child's immune system](https://www.health.harvard.edu/blog/boosting-your-childs-immune-system-202110122614) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15626/conversions/gettyimages-877738018-micro.jpg)\
\
Gratitude enhances health, brings happiness — and may even lengthen lives](https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15624/conversions/gettyimages-1411244361-micro.jpg)\
\
The popularity of e-bikes and e-scooters is soaring, but are they safe?](https://www.health.harvard.edu/blog/the-popularity-of-e-bikes-and-e-scooters-is-soaring-but-are-they-safe-202409093069) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/13633/conversions/4e378fa8-cfb5-4594-b1e2-9bc6c23c4c11-micro.jpg)\
\
Helping children make friends: What parents can do](https://www.health.harvard.edu/blog/helping-children-make-friends-what-parents-can-do-202303062899) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15613/conversions/gettyimages-1497999932-micro.jpg)\
\
Want to stop harmful drinking? AA versus SMART Recovery](https://www.health.harvard.edu/blog/want-to-stop-harmful-drinking-aa-versus-smart-recovery-202409053068) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15609/conversions/gettyimages-2166741669-micro.jpg)\
\
Mpox is back: What to know and do](https://www.health.harvard.edu/blog/mpox-is-back-what-to-know-and-do-202409033067) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/14816/conversions/283a23cd-5029-4943-9bea-3d0eab84713e-micro.jpg)\
\
How well do you score on brain health?](https://www.health.harvard.edu/blog/how-well-do-you-score-on-brain-health-202402023012) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15010/conversions/14b24cf0-ebd2-43d3-8f8c-4ccd1838241f-micro.jpg)\
\
When should your teen or tween start using skin products?](https://www.health.harvard.edu/blog/when-should-your-teen-or-tween-start-using-skin-products-202403113024) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15179/conversions/9c2ee9da-d6d9-4ab3-81fa-4e2f021c4b74-micro.jpg)\
\
How — and why — to fit more fiber and fermented food into your meals](https://www.health.harvard.edu/blog/how-and-why-to-fit-more-fiber-and-fermented-food-into-your-meals-202404263036) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15545/conversions/gettyimages-2148232520-micro.jpg)\
\
Protect your skin during heat waves — here's how](https://www.health.harvard.edu/blog/protect-your-skin-during-heat-waves-heres-how-202408143066)

/

[Staying Healthy](https://www.health.harvard.edu/topics/staying-healthy)

# Mediterranean-style: the healthy fats and healthy carbs diet

September 25, 2023

![](http://content.health.harvard.edu/wp-content/uploads/2024/06/d8f6b1a7-db18-43c9-be92-4890ec557ef4.jpg)

Just as there are "good carbs" and "bad carbs," there are good fats and bad fats. Mediterranean-style diets emphasize healthy fats and healthy carbs.

Saturated fat, trans fat, and cholesterol are the bad guys. Good fats are monounsaturated (found in olive oil, for example) and polyunsaturated (found in such foods as fish, canola oil, and walnuts). The Mediterranean diet advocated by Mollie Katzen and Harvard professor Walter Willett in _Eat, Drink, & Weigh Less_ has a moderate amount of fat, but much of it comes from healthful monounsaturated fats and unsaturated omega-3 fats. It is high in carbohydrates, but most of the carbs come from unrefined, fiber-rich foods. It is also high in fruits and vegetables, nuts, seeds, and fish, with only modest amounts of meat and cheese.

People living in Mediterranean countries have a lower-than-expected rate of heart disease. But the traditional lifestyle in the region also includes lots of physical activity, regular meal patterns, wine, and good social support. It's hard to know what relative role these different factors play — but there is growing evidence that in and of itself, the Mediterranean diet can reduce cardiovascular risk and the development of diabetes.

**For more on weight loss strategies, including best foods to eat and avoid, read _[Lose Weight and Keep it Off](/promotions/harvard-health-publications/lose-weight-and-keep-it-off)_, a Special Health Report from Harvard Medical School.**

Share This Page [Share this page to Facebook](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.health.harvard.edu%2Fstaying-healthy%2Fmediterranean-style-the-healthy-fats-and-healthy-carbs-diet&display=popup) [Share this page to Twitter](https://twitter.com/intent/tweet?original_referer=https%3A%2F%2Fwww.health.harvard.edu%2Fstaying-healthy%2Fmediterranean-style-the-healthy-fats-and-healthy-carbs-diet&text=Mediterranean-style: the healthy fats and healthy carbs diet - Harvard Health&tw_p=tweetbutton&url=https%3A%2F%2Fwww.health.harvard.edu%2Fstaying-healthy%2Fmediterranean-style-the-healthy-fats-and-healthy-carbs-diet) [Share this page via Email](mailto:?subject=Great health news for you from the experts at Harvard&body=Check out this link from Harvard Health: Mediterranean-style: the healthy fats and healthy carbs diet - https://www.health.harvard.edu/staying-healthy/mediterranean-style-the-healthy-fats-and-healthy-carbs-diet)

Print This PageClick to Print

## Disclaimer:

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles.


No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.


## Recent Blog Articles

[![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/11789/conversions/27f3a0d2-6570-49be-9964-b1e8a4dd243e-micro.jpg)\
\
Boosting your child's immune system](https://www.health.harvard.edu/blog/boosting-your-childs-immune-system-202110122614) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15626/conversions/gettyimages-877738018-micro.jpg)\
\
Gratitude enhances health, brings happiness — and may even lengthen lives](https://www.health.harvard.edu/blog/gratitude-enhances-health-brings-happiness-and-may-even-lengthen-lives-202409113071) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15624/conversions/gettyimages-1411244361-micro.jpg)\
\
The popularity of e-bikes and e-scooters is soaring, but are they safe?](https://www.health.harvard.edu/blog/the-popularity-of-e-bikes-and-e-scooters-is-soaring-but-are-they-safe-202409093069) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/13633/conversions/4e378fa8-cfb5-4594-b1e2-9bc6c23c4c11-micro.jpg)\
\
Helping children make friends: What parents can do](https://www.health.harvard.edu/blog/helping-children-make-friends-what-parents-can-do-202303062899) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15613/conversions/gettyimages-1497999932-micro.jpg)\
\
Want to stop harmful drinking? AA versus SMART Recovery](https://www.health.harvard.edu/blog/want-to-stop-harmful-drinking-aa-versus-smart-recovery-202409053068) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15609/conversions/gettyimages-2166741669-micro.jpg)\
\
Mpox is back: What to know and do](https://www.health.harvard.edu/blog/mpox-is-back-what-to-know-and-do-202409033067) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/14816/conversions/283a23cd-5029-4943-9bea-3d0eab84713e-micro.jpg)\
\
How well do you score on brain health?](https://www.health.harvard.edu/blog/how-well-do-you-score-on-brain-health-202402023012) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15010/conversions/14b24cf0-ebd2-43d3-8f8c-4ccd1838241f-micro.jpg)\
\
When should your teen or tween start using skin products?](https://www.health.harvard.edu/blog/when-should-your-teen-or-tween-start-using-skin-products-202403113024) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15179/conversions/9c2ee9da-d6d9-4ab3-81fa-4e2f021c4b74-micro.jpg)\
\
How — and why — to fit more fiber and fermented food into your meals](https://www.health.harvard.edu/blog/how-and-why-to-fit-more-fiber-and-fermented-food-into-your-meals-202404263036) [![blog image 1](https://domf5oio6qrcr.cloudfront.net/medialibrary/15545/conversions/gettyimages-2148232520-micro.jpg)\
\
Protect your skin during heat waves — here's how](https://www.health.harvard.edu/blog/protect-your-skin-during-heat-waves-heres-how-202408143066)

/

## Related Content

[![A healthy lifestyle late in life still offers benefits featured image](https://domf5oio6qrcr.cloudfront.net/medialibrary/15563/conversions/n0924i-thumb.jpg)\
\
Staying Healthy\
\
**A healthy lifestyle late in life still offers benefits**](https://www.health.harvard.edu/staying-healthy/a-healthy-lifestyle-late-in-life-still-offers-benefits) [![Grain of the month: Brown rice featured image](https://domf5oio6qrcr.cloudfront.net/medialibrary/6234/conversions/e36f5dc7-eb31-45f8-b2cf-c5e0483ef0ff-thumb.jpg)\
\
Heart Health\
\
**Grain of the month: Brown rice**](https://www.health.harvard.edu/heart-health/grain-of-the-month-brown-rice) [![Weighing in on weight gain from antidepressants featured image](https://domf5oio6qrcr.cloudfront.net/medialibrary/15497/conversions/3d92a036-7b55-496b-b1d8-7232f86b43fc-thumb.jpg)\
\
Mind & Mood\
\
**Weighing in on weight gain from antidepressants**](https://www.health.harvard.edu/blog/weighing-in-on-weight-gain-from-antidepressants-202408023063)

[Diet & Weight Loss](https://www.health.harvard.edu/topics/diet-and-weight-loss)

## Free Healthbeat Signup

Get the latest in health news delivered to your inbox!

[Sign Up](https://www.health.harvard.edu/healthbeat)

## Footer

[Harvard Health Publishing![Harvard Medical Logo](https://www.health.harvard.edu/img/logos/hhp-grayscale-logo.svg)](https://www.health.harvard.edu)

[Facebook](https://www.facebook.com/HarvardHealthPublications) [Twitter](https://twitter.com/harvardhealth) [Linkedin](https://www.linkedin.com/company/harvard-health-publications/) [YouTube](https://www.youtube.com/channel/UC-jj29vMMB1ulz_uEU5kUrA)

### My Account

- [Customer Service](https://www.health.harvard.edu/customer-service)
- [Log in](https://www.health.harvard.edu/login)

### Order Now

- [Online Learning Courses](https://www.harvardhealthonlinelearning.com)
- [Digital Subscriptions](https://www.health.harvard.edu/subscribe)
- [Special Health Reports](https://www.health.harvard.edu/special-health-reports)
- [Print Subscriptions](https://www.health.harvard.edu/newsletters)

### More

- [About Us](https://www.health.harvard.edu/about-us)
- [Permissions](https://www.health.harvard.edu/permissions)
- [Content Licensing](https://www.health.harvard.edu/licensing)
- [Topics](https://www.health.harvard.edu/topics)
- [Trademark Notice](https://trademark.harvard.edu/pages/trademark-notice)

© 2024 [Harvard Health Publishing®](https://trademark.harvard.edu/pages/trademark-notice) of The President and Fellows of Harvard College


[Do not sell my personal information](https://www.health.harvard.edu/privacy-policy#california-residents) \| [Privacy Policy and Terms of Use](https://www.health.harvard.edu/privacy-policy)

[Scroll To Top](#app)

Close![Harvard Health Publishing Logo](https://www.health.harvard.edu/img/logos/NEW-HHP_logo_stack4.svg)

Thanks for visiting. Don't miss your FREE gift.

**The Best Diets for Cognitive Fitness**, is yours absolutely FREE when you sign up to receive Health Alerts from Harvard Medical School

Sign up to get tips for living a healthy lifestyle, with ways to **fight inflammation** and improve **cognitive health**, plus the latest advances in preventative medicine, **diet and exercise**, pain relief, **blood pressure** and **cholesterol** management, and more.

I want to get healthier

This site is protected by reCAPTCHA and the Google
[Privacy Policy](https://policies.google.com/privacy) and
[Terms of Service](https://policies.google.com/terms) apply.


Close![Harvard Health Publishing Logo](https://www.health.harvard.edu/img/logos/NEW-HHP_logo_stack4.svg)

Health Alerts from Harvard Medical School

Get helpful tips and guidance for everything from **fighting inflammation** to finding the best **diets for weight loss**...from exercises to build a **stronger core** to advice on **treating cataracts**. PLUS, the latest news on medical advances and breakthroughs from Harvard Medical School experts.

BONUS! Sign up now and

get a FREE copy of the

**Best Diets for Cognitive Fitness**

![](/img/healthbeat/shr200px-cognitive_diet_freemium.png)

I want to get healthier

This site is protected by reCAPTCHA and the Google
[Privacy Policy](https://policies.google.com/privacy) and
[Terms of Service](https://policies.google.com/terms) apply.


Close

![Harvard Health Publishing Logo](https://www.health.harvard.edu/img/logos/logo-mark.svg)

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of the **Best Diets for Cognitive Fitness**.

Sign me up

Close

![Harvard Health Publishing Logo](https://www.health.harvard.edu/img/logos/logo-mark.svg)

Stay on top of latest health news from Harvard Medical School.

Plus, get a FREE copy of the **Best Diets for Cognitive Fitness**.

Sign me up

This site is protected by reCAPTCHA and the Google
[Privacy Policy](https://policies.google.com/privacy) and
[Terms of Service](https://policies.google.com/terms) apply.