12 Reasons to Love the Mediterranean Diet

You won’t need a calculator for this meal plan. Instead of adding up numbers, you swap out bad fats for heart-healthy ones. Go for olive oil instead of butter. Try fish or poultry rather than red meat. Enjoy fresh fruit and skip sugary, fancy desserts.

Eat your fill of flavorful veggies and beans. Nuts are good but stick to a handful a day. You can have whole-grain bread and wine but in moderate amounts.

You won’t need to roam the frozen food aisle or hit a fast-food drive-thru. The focus is on seasonal food made in simple, mouth-watering ways. Build a yummy salad from spinach, cucumbers, and tomatoes. Add in classic Greek ingredients like black olives and feta cheese with light salads. You can also whip up a colorful, veggie-filled batch of gazpacho for a heaping serving of veggies in a different way.

Look for a loaf made with whole grains. They contain more protein and minerals and are generally healthier than white flour bread. Try whole-grain pita bread dipped in olive oil, hummus, or tahini (a protein-rich paste made from ground sesame seeds).

It would be best if you looked for the good kind. You’ll find it in nuts, olives, and olive oil. These fats (not the saturated and trans fats hidden in processed foods) add flavor and help fight diseases from diabetes to cancer. A simple pesto is a tasty way to get some into your diet.

It’s more than just Greek and Italian cuisine. Look for recipes from Spain, Turkey, Morocco, and other countries. Choose foods that stick to the basics: light on red meat and whole-fat dairy, with lots of fresh fruits and veggies, olive oil, and whole grains.

Bay leaves, cilantro, coriander, rosemary, garlic, pepper, and cinnamon add so much flavor you won’t need to reach for the salt shaker. Some have health benefits, too. Coriander and rosemary, for example, have disease-fighting antioxidants and nutrients.

Greek meals are often small, easy-to-assemble plates called mezze. For your serve-it-cold casual meal, you could put out plates of cheese, olives, and nuts. Make your dips and bites using heart-friendly ingredients, including olive oil, beans, whole grains, and spices.

A glass with meals is common in many Mediterranean countries, where dining is often leisurely and social. Some studies suggest that for some people, up to one glass a day for women and two for men may be good for your heart. Red wine may be healthier than white. Check with your doctor to see if it’s a good idea.

You’ll get to eat rich-tasting foods like roasted sweet potatoes and hummus. You digest them slowly so that you feel full longer. Hunger’s not a problem when you can munch on nuts, olives, or bites of low-fat cheese when a craving strikes. Feta and halloumi are lower in fat than cheddar but rich and tasty.

You’d think dropping some pounds would take a miracle if you eat nuts, cheese, and oils. But those Mediterranean basics (and the slower eating style) let you feel full and satisfied. And that helps you stick to a diet. Regular exercise is also an important part of the lifestyle.

Almost everything in this diet is good for your heart. Olive oil and nuts help lower “bad” cholesterol. Fruits, veggies, and beans help keep arteries clear. Fish helps lower triglycerides and blood pressure. Even a daily glass of wine may be good for your heart!

The same goodness that protects your heart is also good for your brain. You’re not eating bad fats and processed foods, which can cause inflammation. Instead, antioxidant-rich foods make this eating style a brain-friendly choice.