Mediterranean Diet for Heart Health: Eat Well, Live Longer

The Mediterranean diet is one of the most heart-protective ways to eat. Rooted in the traditional cuisine of countries bordering the Mediterranean Sea, this eating style is flavorful, balanced, and rich in nutrients. Healthcare providers and nutrition experts often recommend it for its ability to support heart health and reduce chronic disease risk. 

Dr. Carl Fier of Elliot Heart and Vascular Center explains, “The Mediterranean diet is more than a way of eating; it’s a prescription for lifelong heart health. Its combination of healthy fats, fiber-rich foods, and natural antioxidants has been shown to reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels.” 

What Makes the Mediterranean Diet Heart-Healthy? 

This diet emphasizes whole, minimally processed foods that are high in fiber, healthy fats, and antioxidants. It avoids added sugars, excess salt, and unhealthy fats—key contributors to heart disease. One of its major benefits is its anti-inflammatory effect, which helps prevent damage to blood vessels and lowers the risk of cardiovascular problems. People who follow a Mediterranean diet may reduce their risk of: 

• Heart disease and stroke 
• High blood pressure and high cholesterol 
• Type 2 diabetes 
• Fatty liver disease 
• Chronic kidney disease 
• Depression and anxiety 
• Alzheimer’s and Parkinson’s disease 
• Obesity 
• Certain cancers, including breast, stomach, and colon cancer 

The American Heart Association ranks the Mediterranean diet as one of the best heart-healthy eating patterns available. 

Foods to Eat Often 

The Mediterranean diet centers on a colorful mix of nutrient-dense foods, many of which support heart function and reduce inflammation: 

• Vegetables and fruits: High in antioxidants, vitamins, and fiber that help lower blood pressure and protect the heart. 
• Whole grains: Whole wheat bread, oats, barley, and brown rice provide energy, fiber, and heart-healthy nutrients. 
• Beans and legumes: Lentils, chickpeas, black beans, and others are rich in fiber and plant-based protein, helping lower cholesterol. 
• Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are good sources of healthy fats, especially omega-3s. 
• Olive oil: A Mediterranean staple, olive oil contains monounsaturated fats and antioxidants that support healthy cholesterol levels. Use extra virgin olive oil for dressings and refined olive oil for cooking. 
• Fish: Fatty fish like salmon, mackerel, and sardines are loaded with heart-healthy omega-3 fatty acids. 
• Poultry and eggs: Lean protein options that support muscle and metabolic health. 
• Herbs and spices: Flavor foods naturally while reducing salt intake. Garlic, oregano, cumin, and coriander also offer anti-inflammatory benefits. 
• Low-fat dairy: In moderation, dairy provides calcium, vitamin D, and other nutrients that benefit cardiovascular and bone health. 

These foods work together to deliver fiber, healthy fats, plant-based nutrients, and essential vitamins that strengthen the heart and promote overall wellness. 

Foods to Limit 

For optimal heart health, it’s best to cut back on: 

• Added sugars and sweetened beverages 
• Processed snacks and fast food 
• Refined grains like white bread and pastries 
• Saturated fats and trans fats 
• Fatty red meats and processed meats like bacon, sausage, and deli meats 

Healthy Habits to Follow 

The Mediterranean diet is more than just what’s on your plate—it’s also about how you live: 

• Enjoy meals with family and friends. 
• Cook with herbs and spices instead of relying on salt. 
• Stay active. Walk, garden, or move in ways you enjoy. Aim for 150 minutes/week. 
• If you drink, do so in moderation: no more than one glass of red wine daily for women, two for men (5 oz. per serving). 

The bottom line 

The Mediterranean diet offers a flavorful, sustainable, and science-backed way to care for your heart. It's not a strict meal plan, but a lifestyle that makes eating both nourishing and enjoyable. 

If you’re looking for a heart-smart approach to eating, this diet can be a lasting solution. Talk with your doctor or a registered dietitian to explore how you can start incorporating Mediterranean-inspired meals into your daily life. 

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 Punitha Gopalan is a registered dietitian and certified diabetes care and education specialist at Elliot Center for Diabetes Management & Advanced Nutrition Therapy in Bedford, NH.