10 Foods To Eat On A Mediterranean Diet


Additionally, omega 3’s reduce triglyceride levels which is beneficial because a buildup of triglycerides could eventually harden arteries and lead to heart disease.


Due to their high fiber and antioxidant content, berries are one of the best fruits to consume on a Mediterranean diet. 

Greek yogurt

Compared to virtually any other yogurt, Greek yogurt has a higher protein content. 

Extra virgin olive oil

From dressing salads to roasting or grilling veggies to adding it to cake, extra virgin olive oil can be used in a variety of ways. 


They’re high in antioxidants, trace minerals, and may help with losing weight. 

Whole grains like quinoa

Quinoa is a naturally gluten-free whole grain. It’s also a complete protein that also provides fiber. 

Leafy greens

Kale is a great source of vitamin K, important for blood clotting, and vitamin A, important for vision, as well as vitamin C.

Beans like chickpeas

Chickpeas, also known as garbanzo beans, are legumes that are full of plant-based protein.


Eggplants contain a pigment called anthocyanin which gives them their purple color.

Anthocyanins act as antioxidants, fight free radicals, may have anti-inflammatory effects, and can help prevent high blood pressure.

Red wine

When consumed in moderation on the Mediterranean diet, red wine can increase longevity.

This is because red wine contains an antioxidant, resveratrol, that increases the expression of SIRT1.

Easy Mediterranean Diet Meal Plan for Beginners