The Mediterranean Diet Really Is That Good for You. Here’s Why.

Here are some of the most searched questions about the Mediterranean diet, answered by experts.

What exactly is the Mediterranean diet?

The Mediterranean diet isn’t as much a strict meal plan as it is a lifestyle, says Julia Zumpano, a registered dietitian who specializes in preventive cardiology at the Cleveland Clinic in Ohio. People who follow the Mediterranean diet tend to “eat foods their grandparents would recognize,” Dr. Heffron added: whole, unprocessed foods with few or no additives.

The diet prioritizes whole grains, fruits, vegetables, legumes, nuts, herbs, spices and olive oil. Fish rich in omega-3 fatty acids, like salmon, sardines and tuna, are the preferred animal protein source. Other lean animal proteins, such as chicken or turkey, are eaten to a lesser extent. And foods high in saturated fats, like red meat and butter, are eaten rarely. Eggs and dairy products like yogurt and cheese can also be part of the Mediterranean diet, but in moderation.

Moderate alcohol consumption, like a glass of wine at dinner, is also allowed. Although there has been recent debate over whether alcohol still deserves a place in the Mediterranean diet, given research suggests that even small amounts of alcohol can have consequences for health.

Breakfast might be smashed avocado on whole-grain toast with a side of fresh fruit and a low-fat Greek yogurt, Dr. Heffron said. For lunch or dinner, a vegetable and grain dish cooked with olive oil and seasoned with herbs — roasted root vegetables, leafy greens, a side of hummus and small portions of pasta or whole grain bread, with a lean protein like grilled fish.

“It’s very easy to follow, very sustainable, very realistic,” Ms. Zumpano said.

What are the health benefits of the Mediterranean diet?

A number of rigorous studies have found that the Mediterranean diet contributes to better health, and in particular better heart health, in a variety of ways. In one study, published in 2018, researchers assessed nearly 26,000 women and found that those who followed the Mediterranean diet most closely for up to 12 years had about a 25 percent reduced risk of developing cardiovascular disease. This was mainly because of changes in blood sugar, inflammation and body mass index, the researchers reported. Other studies, in men and women, have reached similar conclusions.