Eating well

Mediterranean Diet

The Mediterranean diet is a way of eating rich in vegetables, fruit, wholegrains, beans, olive oil and fish, linked to better heart and overall health.

Written by Meds Global Health Clinical Team · Clinically reviewed by Dr Muhammad Suffyan, MB BS, Founder & Clinical Director · Last reviewed · How we review

What it means

The Mediterranean diet is not a strict "diet" but a pattern of eating based on the traditional foods of countries around the Mediterranean. It emphasises plant foods, healthy fats such as olive oil, fish and moderate amounts of dairy, while limiting red and processed meat and sugary foods.

Why it matters

It is one of the most studied eating patterns and is consistently linked to a lower risk of heart disease and stroke, and to healthy weight and longevity. It is rich in fibre, unsaturated fats and antioxidants.

Practical tips

How to make it work

  • Base meals on vegetables, fruit, wholegrains, beans and lentils.
  • Use extra-virgin olive oil as your main added fat instead of butter.
  • Eat fish and seafood a couple of times a week, including oily fish.
  • Have moderate amounts of dairy, mainly yoghurt and cheese, and eggs.
  • Keep red and processed meat occasional, and choose nuts, seeds and fruit for snacks.
  • Limit sugary foods, drinks and ultra-processed products.

Good to know. It is a flexible pattern rather than a rigid plan, so there is no need to buy special products. If you have a health condition or take medicines, check with your GP or a dietitian before major changes.

Answers

Mediterranean Diet: frequently asked questions

Is the Mediterranean diet good for the heart?

Yes. It is one of the most strongly evidenced eating patterns for heart health, linked to lower rates of heart disease and stroke, largely thanks to its unsaturated fats, fibre and abundance of plant foods.

Do I have to give up meat on the Mediterranean diet?

No. It simply keeps red and processed meat occasional and favours fish, beans, eggs and moderate dairy as protein sources. It is about the overall balance rather than cutting any food out completely.

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Education and reference only. This is general UK health guidance, not personal medical or dietitian advice. If you have a health condition or specific needs, check with your GP, pharmacist or a registered professional before making big changes.

Sources

Where this is drawn from

  • NHS — Eat well & Live Well
  • British Dietetic Association (BDA)
  • UK Scientific Advisory Committee on Nutrition (SACN)

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