Mediterranean Diet Trend Benefits Research  &  How to Try It
Food & Nutrition
Mediterranean Diet Trend Benefits Research & How to Try It
Lindsey Toth, MS, RD • June 24, 2020


Health fads come and go, but there are a few time-tested trends that always seem to stick around or show back up year after year. The Mediterranean diet is one such trend. It’s been around for ages, but it’s topping our newsfeeds after being ranked #1 in the Best Diets Overall category by U.S. News & World Report.

Experts agree that an emphasis on fresh, whole foods and healthy fats make the Mediterranean diet a winner, and this is one trend we’re behind 100%. Let’s explore why the Mediterranean diet is so good for you, how to try it, and the research behind the trend.

What is the Mediterranean Diet?

When you think of the Mediterranean diet, what comes to mind? If you’re thinking grilled fish, fruits and veggies, olive oil, and red wine—you’re on the right track. But there’s plenty more to get excited about, including herbs, spices, whole grains and endless flavor combinations that make this diet just as much of a win for your taste buds as it is for your health.

By definition, the Mediterranean diet is a way of eating based on the foods and recipes most often enjoyed in countries along the Mediterranean sea, including Italy.1 And according to the Global Health Index, Italy is home to the healthiest people in the world—a fact that is primarily attributed to diet.2

The Mediterranean diet is the gold standard for fresh, clean eating, and following it means emphasizing plant-based foods, making healthier swaps (like replacing butter with extra virgin olive oil), and kicking up the flavor in your foods with more herbs and spices instead of salt. Here’s a quick rundown of how to follow the Mediterranean diet.

How to Follow the Mediterranean Diet1

  • Focus your daily diet on plant-based foods like fresh fruits and veggies, whole grains, legumes, nuts and seeds
  • Replace butter or margarine with extra virgin olive oil, which is rich in omega-9 fatty acids
  • Use more herbs and spices and rely less on salt for flavor
  • Cut your intake of red meat to a few times a month, and get your protein from other sources instead, including fish and poultry at least twice a week, plus include more plant-based protein sources
  • Drink plenty of water to stay hydrated—check out Water for the Win to learn how to make your water a little more exciting with water infusions
  • Optional: Enjoy red wine in moderation. It’s a rich source of heart-healthy antioxidants, including resveratrol, which you can also get from resveratrol supplements.3

The Mediterranean diet also incorporates dairy in moderation, including cheese and yogurt— especially Greek yogurt, which is higher in protein and probiotics than most other types of yogurt. Read Trust Your Gut Health: Build a Healthier Gut with Probiotics to learn more about probiotics for digestive and immune health.

But don’t forget two other very important components of the Mediterranean diet and lifestyle—exercise and healthy relationships.

What do relationships have to do with staying healthy? As it turns out, a lot! Studies have shown that healthy relationships are linked to less stress, better immune health and longevity.3 Sitting down to enjoy a delicious, healthy meal with friends and family is a big part of the Mediterranean lifestyle and a great way to strengthen your relationships. Read Tips for Healthy Relationships to learn more about how relationships affect our health, plus healthy relationship habits.

And of course, you can’t forget exercise—a key component of every healthy lifestyle. Find ways to get moving more every day. Whether that’s fitting in more walks, sneaking in some mini-workouts here or there, joining a fitness class, or whatever inspires you to move more. Read Move More: How to Move More Each Day for easy ways to fit more activity into your day.

Why is the Mediterranean Diet Healthy?

The Mediterranean diet is considered the healthiest diet in the world because of its emphasis on fresh, nutritious real foods that are packed with vitamins, minerals, healthy fats (including heart-healthy omega-3 fatty acids) and antioxidant compounds that all add up to significant health benefits.

And it’s a stark contrast to the typical Western diet. According to the U.S. Department of Health and Human Services, American diets are heavier than recommended in calories, solid fats, added sugars, refined grains, sodium and saturated fat.4 And most of us eat less than the recommended amounts of veggies, fruits, whole grains, dairy products and healthy fats.4

The diverse nutrition provided by the Mediterranean diet can benefit us all, and science is here to prove it. Here’s a look at some studies conducted on the benefits of the Mediterranean diet.

What Does Science Say About the Mediterranean Diet?

Heart Health: Numerous studies associate the Mediterranean diet with heart health. And the research shows that while using olive oil may play a significant role, olive oil is far from the only factor in the benefits of a diverse Mediterranean diet.5

Weight Management: The Mediterranean diet is most often viewed as a way to eat healthier overall. It isn’t typically thought of as a weight loss diet, but studies have reported it may have a more positive impact on weight compared to other types of diets. One of those studies involving 322 individuals demonstrated more weight loss for participants on a calorie-restricted Mediterranean diet than those on calorie-restricted low-fat diets or unrestricted low-carb diets.6

Metabolic Health: At the end of a 2½-year study involving 180 people with metabolic health concerns, significant improvements were noted among participants on a Mediterranean diet.6

Cognitive Health: Following the Mediterranean diet has been associated with better cognitive health and cognitive performance in adults.7,8 Further research is needed on the brain-boosting potential of the Mediterranean diet overall, but the cognitive-supporting benefits of essential fatty acids found in fish, a staple protein of the Mediterranean diet, have long been linked to optimal brain health.9

Mediterranean Diet Tips

Ready to try the Mediterranean diet? Get started by stocking some of the fresh picks below. Since the Mediterranean diet focuses heavily on fresh, real foods, try to plan most of your meals for the week in advance to avoid waste.

  • Fresh vegetables: tomatoes, broccoli, spinach, carrots, kale, onions, cauliflower—choose your favorites and switch it up weekly
  • Fresh fruits: lemons, limes, oranges, apples, grapes, figs and your favorite berries
  • Whole grains: brown rice, whole oats, bulgur, corn, whole wheat and whole-wheat bread
  • Nuts & seeds: almonds, cashews, sunflower seeds, pumpkin seeds, walnuts and grain-like quinoa. Yes, quinoa is a seed! But its grain-like qualities make it a great side dish.
  • Herbs & spices: rosemary, thyme, sage, garlic, mint, cinnamon, peppercorns
  • Legumes: chickpeas, cannellini beans, green peas, lima beans, lentils
  • Seafood & fish: salmon, shrimp, clams, crab, sea bass, trout or any other type of fish you like
  • Poultry proteins: eggs, chicken, turkey, duck
  • Dairy products: Greek yogurt, cheese
  • Healthy fat sources: olives and extra virgin olive oil, avocado oil and fresh avocados

Real Food Nutrition

We couldn’t be happier with the real-foods focus of the Mediterranean diet. Everyone can benefit from incorporating more nutritious, whole foods into their daily diets, and filling in any remaining nutritional gaps with supplements made from real food sources. Check out our full line of Real Food vitamins sourced from ingredients you’ll recognize, like quinoa, pumpkin seeds and citrus peel.

Enjoyed this article? Check out Get Supermarket Smart: Grocery Store Hacks, and Decide Your Diet: How to Decide Your Daily Diet. Also, sign up for Swanson Health emails to get expert wellness advice and our best promotions delivered to your inbox.

Lindsey Bristol, Swanson Health Products



About Lindsey Toth, MS, RD
Registered Dietitian, Swanson Health Products

Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for pie. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food.

Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and, ultimately, led her to Swanson Health.


1 Mediterranean diet: A heart-healthy eating plan. Mayo Clinic.

2 Mediterraneans Live the Longest. Johns Hopkins Bloomberg School of Public Health.

3 Red wine and resveratrol: Good for your heart? Mayo Clinic.

4 Facts & Statistics. U.S. Department of Health & Human Services.

5 Mediterranean diet and life expectancy; beyond olive oil, fruits and vegetables. US National Library of Medicine.

6 5 Studies on The Mediterranean Diet - Does it Really Work? Healthline.

7 Mediterranean diet and cognitive function in older adults

8 The Mediterranean Diet and Cognition. Today’s Dietitian.

9 Association of Seafood Consumption, Brain Mercury Level, and APOE ε4 Status With Brain Neuropathology in Older Adults. Journal of the American Medical Association.

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.