Best Foods to Eat from The Mediterranean Diet

The heart of the diet. Extra virgin olive oil is a staple in Mediterranean cuisine. 

Olive Oil

It's packed with heart-healthy monounsaturated fats, antioxidants, and anti-inflammatory properties. 

Load up on colorful veggies like tomatoes, cucumbers, and bell peppers. 

Fresh Vegetables

They are low in calories but high in vitamins, minerals, and fiber. Roast them, toss them in salads, or use them as crunchy snacks.

Sardines, salmon, and mackerel are rich in Omega-3 fatty acids. 

Fatty Fish

These healthy fats support brain health, reduce inflammation, and promote a healthy heart. Grill, bake, or broil them for a delicious meal.

Almonds and walnuts provide healthy fats and protein. 


They make for a satisfying and nutritious snack. Sprinkle them on yogurt, oatmeal, or enjoy a handful on their own.

Lentils, chickpeas, and beans are packed with fiber and nutrients. 


They are a great source of plant-based protein, making them perfect for vegetarians. Create hearty soups, stews, and hummus.

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