In the 1950s, studies found that adults living in the Mediterranean (Crete, part of Greece, Southern Italy, and other countries bordering the Mediterranean Sea) were living longer than people in other parts of the world. They also found that the rates of coronary artery disease (CAD), some cancers, and other health problems due to diet were low.

Their health did not seem to be because their health services were better. Instead, their dietary patterns were found to be the cause of their good health. These patterns share features that have been linked with low rates of diseases and long lives in many studies done around the world.

What Is the Mediterranean Diet?

Mediterranean people eat:

• Plenty of plant foods:
  • Fruits
  • Veggies
  • Breads and cereals
  • Potatoes
  • Beans, nuts, and seeds
• Olive oil used as a monounsaturated fat source
• Low-to-moderate amounts of fish and poultry
• Small amounts of red meat
• Low-to-moderate amounts of dairy products (mostly cheese and yogurt)
• Low-to-moderate amounts of eggs (0 to 4 times per week)
• Low-to-moderate amounts of wine (1 to 2 glasses of wine per day), often taken with meals

Health Benefits

Eating this way may:

• Lower the rate of death in people who have had a heart attack
• Lower the rate of heart attack in people who have heart disease
• Lower the rate of stroke
• Help with weight loss
• Lower the risk of getting cancer
• Lower HbA1c levels (a test that shows how well the body uses blood sugar) in people with diabetes
• Ease pain from rheumatoid arthritis.
• Lower the risk of getting type 2 diabetes.
• Lower the risk of metabolic syndrome
• Lower the risk of cognitive impairment

Other things can also affect these benefits, such as lifestyle factors or the environment.

Tips for Mediterranean Eating

Here are some tips to help you get started eating this way:

• Eat plenty of foods from plant sources such as fruits, veggies, potatoes, whole grains, seeds, and nuts.
• Choose a variety of minimally processed foods, such as those that are seasonally and locally grown.
• Use olive oil as your main fat.
• Eat low-to-moderate daily amounts of cheese and yogurt (low-fat and non-fat versions).
• Eat fish and poultry at least twice per week.
• Have fresh fruit as your daily dessert.
• Eat red meat only a few times per month. Choose lean cuts and smaller servings. Do not eat sausage, bacon, and other meats that are high in fat.

Habit Changes

This diet is a healthful and pleasing change from the foods most Americans eat. But other habits are just as important, such as exercising and having a strong social support system.