7 Ways to Follow the Mediterranean Diet for Better Health

Considered one of the healthiest eating patterns in the world for many years, the Mediterranean diet is abundant in fruits, vegetables, whole grains, legumes and healthy fats. It features fish and poultry—lean protein sources—over red meat, and wine is consumed regularly but in moderate amounts. Research suggests that the benefits of this eating pattern are many, including improved outcomes for intentional weight loss, better management of blood sugar levels, reduced risk of cognitive decline and improved outcomes for depression and anxiety. The Mediterranean diet has also been associated with reduced levels of inflammation, a risk factor for many diseases, including heart disease, stroke and Alzheimer's disease.

Here, we outline steps you can take to incorporate more of the principles of the Mediterranean diet into your current eating pattern. Choose one of these strategies below, and make it a habit. When you're ready, move on to the next strategy. No matter where you choose to start, these seven tips for incorporating the principles of the Mediterranean diet can help you reap the health benefits.

Cook with Olive Oil

If extra-virgin olive oil isn't your first cooking oil option, consider adding it to your rotation. Olive oil is rich in monounsaturated fatty acids, which may improve HDL cholesterol, the "good" type of cholesterol. Your HDL cholesterol carries "bad" LDL cholesterol particles out of arteries and to the liver, where the LDL is broken down so it can be removed from the body.

Use olive oil in homemade salad dressings and vinaigrettes. Drizzle it on finished dishes like fish or chicken to boost flavor. Every now and then, swap butter for olive oil in mashed potatoes, pasta and more. Or try adding your favorite herbs and spices to olive oil as a dip for a crusty slice of whole-grain bread.

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Eat More Fish

Fish is a welcome part of the Mediterranean diet. In particular, the diet emphasizes fatty fish like salmon, sardines, tuna and mackerel. These fish are rich in heart- and brain-healthy omega-3 fatty acids. Even fish that are leaner and have less fat—such as cod or tilapia—are still worth eating, as they provide a good source of protein. And tinned fish is equally nutritious, plus it's a budget-friendly and sometimes more accessible option.

If you currently don't get a lot of fish in your diet, an easy point of entry is to designate one day each week as fish night. Cooking fish in foil packets or parchment paper is one no-fuss, no-mess way to put dinner on the table. You can also try incorporating fish into some of your favorite foods, like tacos, stir-fries, soups and salads.

Eat Veggies All Day Long

If you look at your diet and worry that there's barely a green to be seen, this is the perfect opportunity to fit in more veggies. A good way to do this is to eat one serving at snack time—like crunching on bell pepper strips and hummus—and one serving at dinner, such as Steamed Butternut Squash or Honey-Chile Glazed Baked Brussels Sprouts. You could even start your day off with veggies by tossing your favorites into your scrambled eggs or carrots and greens into your morning smoothie. It is recommended that you aim for at least 2.5 cups of veggies per day.

Help Yourself to Whole Grains

Experiment with whole grains that are still in their "whole" form and haven't been refined. Quinoa cooks up in just 15 minutes, making it a great side dish for weeknight meals. Barley is full of fiber and is filling—pair it with mushrooms for a steamy, satisfying soup. A hot bowl of oatmeal is perfect for breakfast on a cold winter morning. Even popcorn is a whole grain—just keep it healthy by eating air-popped corn and limiting the butter (try a drizzle of olive oil instead). Supplement your intake with other whole grains and whole-grain products, like millet, farro, whole-wheat bread, corn tortillas and pasta.

Look for the term "whole" or "whole grain" on the food packaging and in the ingredient list—it should be listed first. If you still find it challenging to make the switch from your old refined favorites, phase in a whole grain by using whole-grain blends of pasta and rice or mixing a whole-grain half-and-half with a refined one—like half whole-wheat pasta and half white.

Snack on Nuts

Nuts are another Mediterranean diet staple, and they provide an array of benefits. Grabbing a handful, whether that's almonds, cashews, peanuts or pecans, can make for a satisfying, on-the-go snack. One study found that people who snacked on mixed nuts lowered their blood pressure and heart rate, reduced their weight and felt more satisfied compared to those who snacked on pretzels. Choose unsalted and unsweetened nuts more often than salted, glazed or chocolate-coated ones.

Enjoy Fruit for Dessert

Generally a good source of fiber, vitamins and antioxidants, fruits are a nutritious way to satisfy your sweet tooth. If a touch of sweetness helps you eat more fruit, try drizzling slices of pear with honey or sprinkling a little brown sugar on grapefruit. Keep fresh fruit visible at home and keep a piece or two at work to have a nutritious snack when your stomach starts growling. Lots of grocery stores stock fruits you might not be familiar with—pick a new one to try each week and expand your fruit horizons.

Savor Every Bite

The Mediterranean diet is as much a lifestyle as it is a diet. Instead of eating your meal in front of the TV, sit down at the table—with family and friends, if possible—to savor what you're eating. Not only will you enjoy your company and your food, but eating slowly also allows you to tune in to your body's hunger and fullness signals. By doing so, you're more apt to eat just until you're satisfied instead of eating more than your stomach can comfortably hold.

Recipes to Try

Lemony Salmon Rice Bowl with Feta, Cucumber & Tomato Salad

4.6

Whipped Feta with Cranberries & Walnuts

5.0

Greek Salad Wraps

5.0

Our Expert Take

While the Mediterranean diet was originally named after the way people in the Mediterranean region eat, you don't only have to eat foods strictly from this region to reap these benefits. The principles of this eating pattern can be applied to any cuisine. You don't even need to overhaul your entire way of shopping and eating. Wiping the slate entirely clean may not be necessary, nor is it sustainable. Instead, try making small tweaks, one step at a time. Whether it's cooking more often with olive oil, adding more whole grains into meals or savoring every bite, there are many ways to incorporate the Mediterranean diet into your life while still eating dishes from your favorite cuisines.