In This ArticleView AllIn This Article1. Cook with Olive Oil2. Eat More Fish3. Eat Veggies All Day Long4. Help Yourself to Whole Grains5. Snack on Nuts6. Enjoy Fruit for Dessert7. Savor Every BiteThe Bottom Line

In This ArticleView All

View All

In This Article

  1. Cook with Olive Oil

  2. Eat More Fish

  3. Eat Veggies All Day Long

  4. Help Yourself to Whole Grains

  5. Snack on Nuts

  6. Enjoy Fruit for Dessert

  7. Savor Every Bite

The Bottom Line

Research suggests that thebenefits of this eating patternare many: improved outcomes for intentional weight loss, better management of blood glucose (sugar) levels and reduced risk of cognitive decline, to name a few. The Mediterranean diet has also been associated with reduced levels of inflammation, a risk factor for heart attacks, stroke and Alzheimer’s disease. And according to a 2020 review inClinical Practice & Epidemiology in Mental Health, following this eating pattern may also improve the outcomes of depression and anxiety.

Ali Redmond

Mediterranean Diet foods such as grains, vegetables, fish, nuts, olive oil, and wine

As a quick reminder, you don’t only have to eat foods from the Mediterranean region to reap these benefits—the diet principles can be applied to any cuisine. In fact, you don’t even need to overhaul your entire way of shopping and eating. Wiping the slate entirely clean may not be necessary, nor is it sustainable.

Here, we outline steps you can take to incorporate more of the principles of the Mediterranean diet into your current eating pattern. Choose one of these strategies below, and make it a habit. When you’re ready, move on to the next strategy. No matter where you choose to start, these seven tips for starting a Mediterranean diet can help you reap the health benefits.

a bottle of Olive Oil beside a bowl of olives

If extra-virgin olive oil isn’t your first cooking oil option, consider adding it to your rotation. Olive oil is rich in monounsaturated fatty acids, which may improve HDL cholesterol, the “good” type of cholesterol. HDL cholesterol ferries “bad” LDL particles out of arteries, per a 2019 study inNutrition, Metabolism and Cardiovascular Diseases. Use olive oil in homemade salad dressings andvinaigrettes. Drizzle it on finished dishes like fish or chicken to boost flavor. Every now and then, swap butter for olive oil in mashed potatoes, pasta and more.

4 Healthy Oils Beyond Olive Oil to Eat Every Week, According to a Dietitian

a photo of salmon on a plate

Fish is a welcome part of the Mediterranean diet. In particular, the diet emphasizes fatty fish like salmon, sardines, tuna and mackerel. These fish are rich in heart- and brain-healthyomega-3 fatty acids. Even fish that are leaner and have less fat (such as cod or tilapia) are still worth eating, as they provide a good source of protein. Andtinned fish is equally nutritious, plus it’s a budget-friendly and sometimes more accessible option. If you currently don’t get a lot of fish in your diet, an easy point of entry is to designate one day each week as fish night. Cooking fish inparchment paper or foil packetsis one no-fuss, no-mess way to put dinner on the table. You can also try incorporating fish into some of your favorite foods, like tacos, stir-fries, soups and salads.

a grouping of red, orange, and yellow peppers with kale

If you look at your diet and worry that there’s barely a green to be seen, this is the perfect opportunity to fit in more veggies. A good way to do this is to eat one serving at snack time—like crunching on bell pepper strips or throwing a handful of dark leafy greens into a smoothie—and one serving at dinner, such asSteamed Butternut SquashorHoney-Chile Glazed Baked Brussels Sprouts. The2020-2025 Dietary Guidelines for Americansrecommend you aim for at least 2.5 cups of veggies per day.

two measuring cups with quinoa and oats

How to Cook Whole Grains

a bowl of almonds

Nuts are another Mediterranean diet staple, and they provide anarray of benefits. Grabbing a handful, whether that’s almonds, cashews, peanuts or pecans, can make for a satisfying, on-the-go snack. One 2023 study inNutrientsfound that people who snacked on mixed nuts lowered their blood pressure and heart rate, reduced their weight and felt more satisfied compared to those who snacked on pretzels. Choose unsalted and unsweetened nuts more often than salted, glazed or chocolate-coated ones.

a collection of fruit together

Generally a good source of fiber, vitamins and antioxidants, fruits are a nutritious way tosatisfy your sweet tooth. If a touch of sweetness helps you eat more fruit, try drizzling slices of pear with honey or sprinkling a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work to have a nutritious snack when your stomach starts growling. Lots of grocery stores stock fruits you might not be familiar with—pick a new one to try each week and expand your fruit horizons.

You don’t need to overhaul the way you eat to follow the Mediterranean diet, but rather you can make small tweaks, one step at a time. Whether it’s cooking more often with olive oil, adding more whole grains into meals or savoring every bite, there are many ways to incorporate the Mediterranean diet into your life while still eating dishes from your favorite cuisines.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!