The Mediterranean diet isn't a strict plan. It's a way of eating inspired by traditional diets in countries around the Mediterranean sea, and it has been studied extensively for heart and overall health.
The principles
- Fill up on plants. Vegetables, fruit, legumes, nuts and whole grains form the base.
- Use olive oil as your main fat instead of butter.
- Eat fish regularly. Oily fish like salmon, sardines and mackerel a couple of times a week.
- Moderate dairy and poultry. Yoghurt, cheese and chicken in modest portions.
- Limit red and processed meat. Treat it as an occasional food.
- Flavour with herbs and spices rather than lots of salt.
- Share meals. Eating slowly with others is part of the lifestyle.
What research suggests
Studies have linked this pattern with a lower risk of heart disease and with other health benefits. Much of the evidence comes from observational research, so it shows association, not proof.
Try it this week
- Swap butter for olive oil when cooking.
- Add a bean-based dish to your weekly menu.
- Have fruit for dessert most days.
- Snack on nuts instead of crisps.
General information only, not medical advice. Always talk to a qualified health professional about your own situation.
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