The Mediterranean diet is based on:

• Plant-based meals, with just small amounts of lean meat and chicken
• More servings of whole grains, fresh fruits and vegetables, nuts, and legumes
• Foods that naturally contain high amounts of fiber
• Plenty of fish and other seafood
• Olive oil as the main source of fat for preparing food. Olive oil is a healthy, monounsaturated fat
• Food that is prepared and seasoned simply, without sauces and gravies

Foods that are eaten in small amounts or not at all in the Mediterranean diet include:

• Red meats
• Sweets and other desserts
• Eggs
• Butter

There may be health concerns with this eating style for some people, including:

• You may gain weight from eating fats in olive oil and nuts.
• You may have lower levels of iron. If you choose to follow the Mediterranean diet, be sure to eat some foods rich in iron or in vitamin C, which helps your body absorb iron.
• You may have calcium loss from eating fewer dairy products. Ask your health care provider if you should take a calcium supplement.
• Wine is a common part of a Mediterranean eating style but some people should not drink alcohol. Avoid wine if you are prone to alcohol overuse, pregnant, at risk for breast cancer, or have other conditions that alcohol could make worse.

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Bakris GL, Sorrentino MJ. Systemic hypertension: mechanisms, diagnosis, and treatment. In: Libby P, Bonow RO, Mann DL, Tomaselli GF, Bhatt DL, Solomon SD, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. 12th ed. Philadelphia, PA: Elsevier; 2022:chap 26.

Prescott E. Lifestyle interventions. In: de Lemos JA, Omland T, eds. Chronic Coronary Artery Disease: A Companion to Braunwald's Heart Disease. Philadelphia, PA: Elsevier; 2018:chap 18.

Updated by: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.