Mediterranean Diet: Benefits and Sample Meal Plans - GoodRx
The Mediterranean diet emphasizes plant-based meals with lots of whole grains, fruits and vegetables, and unsaturated fats.
Mediterranean Sea
The Mediterranean diet is a way of eating that is based on the traditional foods of the people living in countries surrounding the <anchor>Mediterranean Sea</anchor>. This includes countries like France, Greece, Italy, and Spain. The diet involves more than just food; it’s also about how you eat the food.
What is the Mediterranean Diet? | American Heart Association
What is the Mediterranean Diet? \| American Heart Association

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1. [Home](/en/)
2. [Healthy Living](/en/healthy-living)
3. [Healthy Eating](/en/healthy-living/healthy-eating)
4. [Eat Smart](/en/healthy-living/healthy-eating/eat-smart)
5. [Nutrition Basics](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics)
6. What is the Mediterranean Diet?

# What is the Mediterranean Diet?

![Mediterranean Diet](/-/media/AHA/H4GM/Article-Images/Mediterranean_Diet.jpg?sc_lang=en)

Year after year, the Mediterranean diet comes out on top in the U.S. News and World Report annual ranking of best diets. A panel of experts judges various eating plans and popular diets on criteria including how healthy they are, how well they work and how easy they are to follow.

The Mediterranean diet is also touted as one of the healthiest by many health organizations and dietitians. So, does it live up to its good reputation?

## What is the Mediterranean diet?

“Mediterranean diet” is a generic term based on the traditional eating habits in the countries bordering the Mediterranean Sea. There’s not one standard Mediterranean diet. At least 16 countries border the Mediterranean. Eating styles vary among these countries and even among regions within each country because of differences in culture, ethnic background, religion, economy, geography and agricultural production. However, there are some common factors.

![Mediterranean map](/-/media/Healthy-Living-Images/Healthy-Eating/mediterranean_map.jpg?sc_lang=en)

## A Mediterranean-style diet typically includes:

- plenty of fruits, vegetables, bread and other grains, potatoes, beans, nuts and seeds;
- olive oil as a primary fat source; and
- dairy products, eggs, fish and poultry in low to moderate amounts.

Fish and poultry are more common than red meat in this diet. It also centers on minimally processed, plant-based foods. Wine may be consumed in low to moderate amounts, usually with meals. Fruit is a common dessert instead of sweets.

## Does the AHA recommend a Mediterranean-style diet?

**Yes. A Mediterranean-style diet can help you achieve the American Heart Association’s recommendations for a [healthy dietary pattern](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations) that:**

- **emphasizes** vegetables, fruits, whole grains, beans and legumes;

- **includes** low-fat or fat-free dairy products, fish, poultry, non-tropical vegetable oils and nuts; and

- **limits** added sugars, sugary beverages, sodium, highly processed foods, refined carbohydrates, saturated fats, and fatty or processed meats.

This style of eating can play a big role in preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure. There is some evidence that a Mediterranean diet rich in virgin olive oil may help the body remove excess cholesterol from arteries and keep blood vessels open.

What you eat affects many aspects of your overall health, including [brain health](https://www.stroke.org/en/about-stroke/stroke-risk-factors/strokes-and-brain-health). A healthy diet can improve your ability to think, remember and process information as you age.

In one study, the healthiest eaters at age 50 had a nearly 90% lower risk of dementia compared with those who had the least healthy diets. The Mediterranean and DASH diets have been proven to boost brain health as well as improve heart health.

## What about other popular diets?

You may have heard about popular diets like paleo, ketogenic (or keto), Atkins, interval, zone and Whole30. Keep in mind, not all trendy diets meet the AHA’s science-based criteria for a healthy eating pattern. Some show dramatic but short-term results and are not heart-healthy.

DASH, or Dietary Approaches to Stop Hypertension, is another eating plan that aligns with AHA recommendations and has been proven to improve health. The DASH diet allows more dairy products and meat, while the Mediterranean diet includes regular use of olive oil.

A [plant-based, vegetarian or vegan diet](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/vegetarian-vegan-and-meals-without-meat) can also be a healthy way to eat.

The most important thing is to focus on the overall quality of your diet, rather than single nutrients or foods. Try to include more [nutrient-dense foods](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods) such as vegetables, fruits, legumes and lean proteins. Limit foods that offer lots of calories but little nutritional value.

## Healthy Recipes

Play without Auto-Play
Play Video![Mediterranean Bowl](/-/media/Images/Healthy-Living/Recipes/mediterranean_bowl.jpg?h=501&w=890&sc_lang=en&hash=6ECA9BD477935925F6714DD509C86865)

[**Mediterranean Bowl**](/en/recipes/mediterranean-bowl)

Play without Auto-Play
Play Video![Mediterranean Couscous Salad with Chickpeas ](/-/media/AHA/Recipe/Recipe-Images/Mediterranean-Couscous-Salad-W-Fetta.jpg?h=346&w=618&sc_lang=en&hash=7E48A9FC0BD4460248DB54D49E81E4A6)

[**Mediterranean Couscous Salad with Chickpeas**](/en/recipes/mediterranean-couscous-salad-with-chickpeas)

* * *

Last Reviewed: May 15, 2024

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- [The American Heart Association Diet and Lifestyle Recommendations](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations)
- [Is drinking alcohol part of a healthy lifestyle?](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health)
- [Caffeine and Heart Disease](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/caffeine-and-heart-disease)
- [Carbohydrates](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates)
- [30 Tips to Help Your Family Eat Better](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/daily-tips-to-help-your-family-eat-better)
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- [Dietary Recommendations for Healthy Children](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dietary-recommendations-for-healthy-children)
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- [What is Organic Food?](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/organic-food-fact-vs-perception)
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- [5 Tips to Deal With Picky Eaters](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/5-tips-to-deal-with-picky-eaters-both-kids-and-adults)
- [4 Protein Mistakes to Avoid Infographic](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/4-protein-mistakes-to-avoid)
- [The American Heart Association Diet and Lifestyle Recommendations](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations)
- [Is drinking alcohol part of a healthy lifestyle?](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/alcohol-and-heart-health)
- [Caffeine and Heart Disease](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/caffeine-and-heart-disease)
- [Carbohydrates](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/carbohydrates)
- [30 Tips to Help Your Family Eat Better](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/daily-tips-to-help-your-family-eat-better)
- [Dairy Products: Milk, Yogurt and Cheese](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dairy-products-milk-yogurt-and-cheese)
- [Dietary Recommendations for Healthy Children](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/dietary-recommendations-for-healthy-children)
- [Dietary Supplements: Hype or Help for Good Health](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/vitamin-supplements-hype-or-help-for-healthy-eating)
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- [Food as Fuel Before, During and After Workouts](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts)
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- [Healthy and Easy Lunch Ideas for Kids](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-and-easy-lunch-ideas-for-kids)
- [Healthy Foods Under $1 Per Serving](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-foods-under-$1-per-serving)
- [Healthy Hacks for Hard Hats Infographic](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-hacks-for-hard-hats-infographic)
- [Healthy Snacks](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/healthy-snacks)
- [How Can I Eat More Nutrient Dense Foods](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods)
- [How does Plant-Forward Eating Benefit Your Health?](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-does-plant-forward-eating-benefit-your-health)
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- [Picking Healthy Proteins](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/picking-healthy-proteins)
- [What is the Mediterranean Diet?](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet)
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- [Plant-based Protein Infographic](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/plant-based-protein-infographic)
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- [4 Tips to Eat Healthier When Ordering Takeout or Food Delivery](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/takeout-tips)
- [The Benefits of Beans and Legumes](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-benefits-of-beans-and-legumes)
- [Ten Ways to Improve Your Heart Health Infographic](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-ten-ways-to-improve-your-heart-health)
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- [Understanding Food Nutrition Labels](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels)
- [Understanding Ingredients on Food Labels](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-ingredients-on-food-labels)
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- [What is Organic Food?](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/organic-food-fact-vs-perception)
- [Whole Grains Infographic](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-infographic)
- [Get to Know Grains: Why You Need Them, and What to Look For](/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber)

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