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Following the Mediterranean Diet

Display of grains, fruits, vegetables, cheese, salmon, chicken on a tray

May. 26 2022

Diet has a major effect on the risk for heart disease, and healthy eating habits can significantly reduce cardiovascular risk. A healthy eating plan is a good investment in a longer and healthier life. The message is clear — use food to nourish and protect your body. 

Use the Mediterranean Diet Pyramid to revamp the way you eat. In your daily diet, include more food from the lower section of the pyramid. 

Illustration of food pyramid

Vegetables, fruit, nuts, seeds, beans, lentils, potatoes, whole grains, olive oil, olives, avocados, herbs, spices 

At least twice a week: 

Fish, seafood 

Daily to weekly: 

Low-fat milk, yogurt, cheese, plant-based dairy, poultry, eggs 

Less than weekly: 

Red meat, pork, homemade sweets 


Processed foods with chemicals, preservatives, refined or enriched ingredients (such as refined crackers, enriched grains, hydrogenated oils, commercially processed/made sweets) 


Eat food on the bottom section of the pyramid in larger amounts and more frequently. Eat foods in the upper sections of the pyramid in smaller portions and less frequently. Moderation is key. For example, enjoy a small piece of birthday cake at a party or a few slices of steak at a backyard reunion. Eating daily from the bottom of the pyramid and occasionally from the top is moderation. 

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Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.