The Mediterranean Diet

Consistently ranked among the healthiest diets in the world, the Mediterranean pattern is inspired by traditional eating around the Mediterranean Sea. It emphasizes abundant fruit and vegetables, whole grains, legumes, nuts, seeds, and olive oil as the primary fat. Fish at least twice a week; poultry, eggs, and dairy in moderate amounts; red meat a few times a month. Decades of research link it to reduced heart disease, stroke, type 2 diabetes, certain cancers, and cognitive decline.

Key foods