Mediterranean Diet: The World's Healthiest Way to Eat

It's a hearty eating plan that tastes great and is great for you

The eating habits of people living around the Mediterranean Sea are among the healthiest in the world. Their diet has been linked to lower rates of obesity, high blood pressure, heart disease, and even dementia.

Two of the so-called Blue Zones (areas with unusually high numbers of people living past age 100) are in the Mediterranean region. While their diet contributes to the health of the people, so does daily exercise in the form of walking, gardening, and strong social connections with family and friends.

And it's not only for the people who live there. A study published in the Journal of Internal Medicine found that following the Mediterranean Diet reduced women's risk of stroke by 13% and heart disease by 29%.

What does the diet include? Lots of seasonal vegetables, beans, whole grains, nuts and seeds, fruit, and seafood. Meat and poultry only make up a small part of it, and dairy products are often fermented as in yogurt or cheese. Sweets are small and not a daily event.

Can it help with weight loss? Yes, but you'll still need to be mindful. Some foods that fall within the diet are nutrient-rich — but also high in calories (think: nuts, olive oil, and the like). However: Choosing to eat Mediterranean staples instead of sugar or carb-heavy foods can make it easier to melt extra pounds.

Research supports this idea. A study of 30,000 people in Italy who followed the diet for over a decade showed they were less likely to become overweight or obese than those who weren't as strict. Another study showed adults who stuck with the diet closely were twice as likely to maintain a weight loss.

And maybe best of all, an occasional cheat day won't undo the diet's overall benefits.

It's a delicious way to eat, and if you choose recipes from all around the Mediterranean, you'll be thrilled with the flavors and variety.

The Mediterranean Diet: Make it at home

Try these delicious recipes for a taste of the Mediterranean no matter where you are. And remember: If you're considering a change in diet, make sure to talk with your doctor.

Shakshuka: A veggie-rich breakfast staple in the Middle East and North Africa.
Make Shakshuka

Beet and walnut salad: A vitamin-packed blend of beets, nuts, and greens.
Make beet + walnut salad

Greek orzo and shrimp: A hearty and flavorful one-pot dinner.
Make Greek orzo and shrimp

Mary Lahr Schier is the author of The Northern Gardener: From Apples to Zinnias (Minnesota Historical Society Press, 2017).