The Mediterranean Diet: Benefits, Research and How to Try It

06/06/22Lindsey Toth, MS, RD

Updated on: 08/25/26

Discover the Mediterranean diet, its research-backed benefits, key foods, and simple ways to get started.

Health fads come and go, but there are a few that always seem to stick around or show back up year after year. The Mediterranean diet is a prime example. It’s been around for years but still tops the list of best diets for promoting overall wellness.¹

Let’s explore why the Mediterranean diet is so good for you, how to try it and the research behind the buzz.

Key Takeaways

The Mediterranean diet is a plant-forward eating pattern that emphasizes olive oil, whole grains, legumes, and fresh produce while also incorporating fish and seafood.
It’s supported by scientific research, including the landmark PREDIMED study.
It’s associated with heart health support and healthy aging.
It’s not a strict diet, but a flexible lifestyle pattern.

Key Terms

Extra virgin olive oil: the purest grade of olive oil that is extracted from olives that have been mechanically harvested (without heat or chemicals). Once harvested, the oil must be cold pressed and remain free of refining, bleaching, or other alteration.
Omega-3 fatty acids: essential fatty acids found in fatty fish, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

What is the Mediterranean Diet?

When you think of the Mediterranean diet, what comes to mind? If grilled fish, fruits and veggies, olive oil, and red wine come to mind, then 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 flexible food plan 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, where some of the healthiest populations in the world are found—a fact that’s primarily attributed to diet.²

Research Behind the Mediterranean Diet

Research into the Mediterranean diet and its benefits has suggested support for cardiovascular wellness, healthy weight management, and an association with healthy aging.

The PREDIMED Study

The PREDIMED trial was a vast exploration into the health benefits, especially cardiovascular, of those who follow a Mediterranean diet. Conducted in Spain and lasting nearly five years (involving more than 7,000 participants) this study found profound benefits for heart health and healthy aging among those who adhered to the eating plan, whether emphasizing extra virgin olive oil or substituting with nuts, compared to a control group eating a normal, low-fat diet. Upon review, participants on a Mediterranean diet that included extra-virgin olive oil or mixed nuts experienced significantly fewer major cardiovascular events compared to those on a low-fat diet.³

The Lyon Diet Heart Study

Another influential study, this time from France, was the Lyon Diet Heart Study. While the PREDIMED trials demonstrated the benefits of a Mediterranean diet for those who might otherwise have cardiovascular concerns over time, this study focused on those who had already experienced heart health concerns. The results? Even years later, those participants following a Mediterranean-style diet experienced significantly fewer cardiac events over follow-up.⁴

While neither the study nor its results should be construed as indicating that this eating program prevents health concerns, the research does strongly support the plan as a part of an overall healthy lifestyle that promotes long-term wellness.

Health Benefits of the Mediterranean Diet

Heart Health Support

The body of research examining the heart health benefits of the Mediterranean diet is large and focusses on how this eating plan is rich in:⁴

Healthy fats (such as monounsaturated fat from olive oil and omega-3s from fatty fish)
Prebiotic fiber from whole grains and legumes
Antioxidant support from produce and nuts

Each of these nutritional aspects contribute to overall cardiovascular wellness by neutralizing free radicals, protecting blood vessel function, and helping to maintain cholesterol levels already within the normal range.⁵

Healthy Weight Support

The Mediterranean diet emphasizes high-fiber whole foods, healthy fats and lean proteins. This eating pattern naturally supports satiety and healthy weight management and body composition. Available research suggests it may be more sustainable than restrictive approaches because it doesn’t eliminate entire food groups. It’s important to keep in mind that the word “diet” is only used in the sense that this is a nutritional approach—not a weight loss plan. Comprehensive health and wellness is the goal.⁶

Cognitive Wellness

Following the Mediterranean diet has been associated with better cognitive health and cognitive performance in adults.^7,8Further research is needed on the brain-boosting potential of the Mediterranean diet overall, but the omega-3 essential fatty acids found in fish have long been linked to optimal brain health by promoting blood flow to the brain, supporting neuronal communication, and protecting against oxidative stress.⁹

Blood Sugar and Metabolic Support

The Mediterranean diet’s high fiber content, low refined carbohydrate emphasis, and healthy fats can support healthy blood glucose levels. This is because fiber is known to slow the body’s absorption of carbohydrates, thereby reducing glycemic spikes. Research has examined the Mediterranean diet’s effects on insulin sensitivity and metabolic wellness.^10,11

What to Eat on a Mediterranean Diet

Ready to try the Mediterranean diet? Get started by stocking up on some of these fresh picks. Since the Mediterranean diet focuses heavily on fresh, real foods, try to plan most of your meals for the week in advance. Sticking to a plan can help reduce waste.

Eat Daily

These foods form the foundation of the diet:

Vegetables, especially leafy greens and colorful varieties
Fresh fruits
Whole grains, including brown rice, quinoa, barley, and whole wheat pasta
Legumes, including lentils, chickpeas and black beans
Nuts and seeds
Extra virgin olive oil as the primary fat

Eat Several Times a Week

These are regular, but not necessarily daily, components:

Fatty fish and seafood, including salmon, sardines, and mackerel
Poultry and eggs
Greek yogurt and cheese in moderate amounts

Eat Occasionally

These foods aren’t eliminated in the Mediterranean diet plan, but they are significantly reduced compared to a typical Western diet:

Red meat (a few times a month is the traditional pattern)
Sweets/candies
Refined carbohydrates (white bread, white rice, sugary breakfast cereals, etc.)
Red wine is common to the culinary traditions of the Mediterranean region. While it’s true that red wine is a natural source of antioxidant resveratrol, this nutrient is also readily available in supplement form.

How to Start Eating Mediterranean

For an easy way to ease into the Mediterranean diet plan, start with simple swaps over hard eliminations. For example:

Replace butter with olive oil.
Replace white rice with brown rice or quinoa.
Replace processed snacks with nuts and fruit.

1. Build your plate around plants.

Aim for half the plate consisting of vegetables at most meals.

2. Add fatty fish twice a week.

Salmon, sardines, and mackerel are accessible omega-3 sources.

3. Use legumes as a consistent source of protein.

Lentils, chickpeas and beans are affordable and filling, while also being rich in fiber.

4. Try cooking more of your meals at home.

The Mediterranean diet is inherently a cooking style that prioritizes whole ingredients.

The Mediterranean Diet and Supplements

The Mediterranean diet should be seen as a plant-forward, food-first plan, but as with any diet, supplements can offer benefits by plugging any nutritional gaps which may exist. As an example, omega-3 essential fatty acid supplements may be useful for people who don’t eat fatty fish regularly. Extra virgin olive oil capsules can also be a convenience option.

Supplements aren’t replacements for healthy dietary patterns, but they can serve as practical complements for health-conscious adults.

Frequently Asked Questions

What happens when you start the Mediterranean diet?
Most people find the transition gradual and enjoyable because the diet doesn’t eliminate any major food group. Early changes often include eating more vegetables, fish, and legumes and less processed food. Over time, research associates the dietary pattern with support for heart health, healthy weight and overall wellness.³ Individual results can vary, but consistent daily practice matters more than perfection.

Is the Mediterranean diet good for weight management?
Research suggests the Mediterranean diet supports healthy weight management through its emphasis on fiber-rich whole foods, healthy fats, and lean proteins that promote satiety.⁷ Unlike restrictive approaches, it’s designed as a sustainable lifelong eating pattern rather than a short-term weight loss protocol.

How much olive oil should I consume daily?
The Mediterranean diet uses olive oil as the primary fat in cooking, as a salad dressing, and as a drizzle over vegetables. Extra virgin olive oil, cold-pressed from the first pressing, has the most concentrated polyphenols and is the preferred choice. There is no set standard for how much olive oil should be consumed daily, but it’s best to begin in moderation and discuss with your doctor if you have any concerns.

How many eggs per week are typical on a Mediterranean diet?
Traditional Mediterranean eating patterns include eggs in moderate amounts, though this varies by region and individual. Eggs are a good source of protein and nutrients and fit naturally into the diet. The Mediterranean diet doesn’t restrict eggs in the way some other dietary approaches do.

Can the Mediterranean diet support healthy cholesterol levels?
Research associates the Mediterranean diet with favorable effects on blood lipid profiles.^3,4 The diet’s high content of monounsaturated fats from olive oil, omega-3 fatty acids from fish, and fiber from whole grains and legumes all contribute to supporting healthy cholesterol levels already within the normal range.

Conclusion

The true strength and staying power of the Mediterranean diet lies in its simplicity and successful track record backed by decades of research. Unlike some fad diets or weight loss trends, this approach to eating is flexible in practice, built around enjoyable food, and intended to be more of a healthy lifestyle than a quick fix. The best place to start? One or two small simple swaps each week will ease you into the plan in a way that’s both economical and sustainable.

To complement this new approach, be sure to check out Swanson’s omega-3 supplements, olive oil, and real food products that can enhance your Mediterranean Diet journey.

About Lindsey Toth, MS, RD

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.

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.

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