Mediterranean diet

Written by the VitaWhat editorial team · Medically reviewed by Steve Davis · Last reviewed 19 July 2026 · Editorial policy

A plant-forward pattern rich in vegetables, olive oil, wholegrains, fish and legumes.

Pros

  • Strong evidence for heart health
  • Rich in fibre and healthy fats
  • Flexible and sustainable
  • Anti-inflammatory

Cons

  • Can be higher in fat (calorie-dense)
  • Quality olive oil and fish add cost

Suitable foods

  • Vegetables and fruit
  • Olive oil
  • Wholegrains
  • Legumes
  • Fish and seafood
  • Nuts
  • Moderate dairy

Foods to limit or avoid

  • Ultra-processed foods
  • Red and processed meat (limit)
  • Added sugar
  • Refined grains

Sources & references

  1. British Nutrition Foundation
  2. Harvard T.H. Chan Nutrition Source

Related entries

DASH dietFlexitarian dietGluten-free dietIntermittent fastingKetogenic (keto) dietLow-carbohydrate diet
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