By Laurie Hanson

The Mediterranean diet is known to improve health outcomes in a relatively short time and offers a promising path to longevity and overall well-being at any age. “The Mediterranean diet is one of the most well-established eating patterns for protecting heart health, backed by decades of rigorous research,” said Milan G. Rawal, M.D., of UCI Health – Lakewood and the South Coast Heart and Vascular group.

Centered on fruits, vegetables, whole grains, legumes, nuts, fish, and extra-virgin olive oil—while limiting red meat, processed foods, and added sugars—the diet has been shown to improve cholesterol, lower blood pressure, reduce inflammation, and enhance insulin sensitivity. Its roots trace to traditional eating patterns in Greece, southern Italy, and Spain in the mid-20th century, where researchers first noted remarkably low rates of heart disease despite limited access to modern medicine. As a formal concept, it has been studied since the 1950s, when physiologist Ancel Keys’ Seven Countries Study observed dramatically lower heart-disease rates in Mediterranean populations compared with Northern Europe and the United States. “Its power lies in its core ingredients,” Dr. Rawal said. “These foods are naturally rich in fiber, antioxidants, healthy fats, and plant compounds that lower cholesterol, reduce inflammation, improve blood vessel function, and support healthy blood pressure. Together, they create a simple but powerful formula that has stood the test of time in protecting both heart and overall health.”

“Landmark studies like PREDIMED and the Lyon Diet Heart Study show lower risks of heart attack, stroke, and cardiovascular death, and large meta-analyses link it to reduced overall mortality,” he added. “By supporting vascular health through multiple pathways, the Mediterranean diet offers a sustainable, adaptable approach that not only prevents disease but also promotes long-term wellness.”

According to Dr. Rawal, the diet supports longevity by targeting root causes of chronic disease—reducing heart attacks, strokes, diabetes, and some cancers—through a nutrient-dense, anti-inflammatory approach. “Large population studies consistently show that people who closely follow this eating pattern live longer, healthier lives,” he said. Blue Zones such as Ikaria, Greece, illustrate the point, with residents often reaching their 90s and 100s while maintaining active, independent lifestyles.

Maintaining a heart-healthy diet can be challenging amid stress, time pressure, and ubiquitous ultra-processed foods. Dr. Rawal’s advice is to simplify: “Whenever you’re buying groceries, ordering at a restaurant, or sitting down to eat, ask: does this look like what nature intended it to look like? If the answer is no, it’s probably processed. Avoiding processed foods is at the very heart of the Mediterranean diet.” His practical seven-day template emphasizes variety over perfection. Sample days include breakfasts like Greek yogurt with berries and nuts, oatmeal with fruit and almonds, or whole-grain toast with avocado and tomato; lunches such as lentil soup with whole-grain bread, tomato-cucumber salads with grilled chicken, or chickpea-vegetable salads with olive oil, lemon, and feta; and dinners such as grilled salmon with sautéed spinach and quinoa, roasted chicken with sweet potatoes and broccoli, baked eggplant with tomato and chickpeas, grilled trout with roasted zucchini and wild rice, shrimp with whole-wheat pasta, ratatouille with farro, and baked salmon with Brussels sprouts and lentils. “Don’t aim for perfection—aim for progress,” he said. “Keep olive oil as your main fat and build meals around real foods.”

Michael Genovese, M.D., Chief Medical Advisor at Ascendant NY, notes that the diet promotes healthy weight and blood sugar by relying on slow-digesting carbohydrates from whole grains, beans, and vegetables, with fiber and healthy fats increasing satiety. He also cites evidence linking adherence to reduced risk of dementia and cognitive decline, lower prevalence of chronic disease, and a more balanced gut microbiome that supports immune function and mood regulation. “A seven-day plan isn’t a quick fix, but it builds structure and habits,” he said. “Blood pressure can begin to drop within a week; cholesterol improvements take weeks to months—consistency is key.”

Bronwyn Holmes, M.D., of Eden Health, emphasizes the cardioprotective mechanisms: extra-virgin olive oil’s monounsaturated fats improve lipid profiles; omega-3s in fish and nuts support endothelial health; and polyphenols in olive oil, colorful vegetables, and modest red wine reduce oxidative stress and chronic inflammation. Fiber from legumes, whole grains, and vegetables nourishes beneficial gut bacteria, helping control blood sugar and cholesterol. “PREDIMED participants following a Mediterranean diet with extra-virgin olive oil or nuts saw roughly a 30 percent reduction in major cardiovascular events compared with a low-fat diet,” Dr. Holmes said. Early benefits—lower blood pressure, better vessel function, decreased inflammation—can appear within days to weeks, with deeper lipid changes over time.

What to eat is straightforward: fruits and vegetables (tomatoes, cucumbers, leafy greens, peppers, berries, citrus); whole grains (brown rice, quinoa, barley, farro, whole-grain bread); legumes (lentils, chickpeas, black and white beans); nuts and seeds (almonds, walnuts, pistachios, sunflower seeds); healthy fats (extra-virgin olive oil as the primary fat); fish and seafood (salmon, sardines, mackerel, trout, shrimp); and lean proteins (modest poultry, eggs, and occasional dairy like plain Greek yogurt or cheese), with herbs, garlic, lemon, and spices in place of heavy sauces or excess salt. In practice, if it looks like it came from the earth, a tree, or the sea, it likely belongs on your plate; if it comes in a box with a long ingredient list, it likely does not.

Short-term, many people report lighter digestion, steadier energy, and less bloating; longer term, research links the pattern to reduced risks of heart disease, diabetes, dementia, certain cancers, and overall mortality. “The Mediterranean diet isn’t about strict rules,” Dr. Rawal said. “It’s a lifelong, flexible way of eating that protects the heart, the brain, and the body—one meal at a time.” As with any dietary change, patients should consult a licensed healthcare provider to ensure the plan suits their health needs and goals.

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