The Mediterranean Diet: Your Guide to Anti-Inflammatory Eating

“Let food be thy medicine, and let medicine be thy food.” – Hippocrates

As the Classical-era Greek physician and father of Western medicine implied, food is the most basic and effective way to promote health and prevent disease.

When it comes to your diet, you get out what you put in — literally. A diet consisting of mostly processed foods and artificial additives is strongly linked to inflammation in the body, and consequently, chronic disease. A diet consisting of whole, nutrient-rich foods, on the other hand, is linked to a longer, healthier life.

We see this represented well in some Mediterranean countries, such as parts of Greece and Italy. These areas, and many others, are dubbed the world’s “Blue Zones” — areas where people live significantly longer and healthier lives than average.

This longevity is strongly linked to active lifestyles, strong social connections, and most importantly, what is aptly named the Mediterranean diet — a way of eating that emphasizes whole foods, anti-inflammatory ingredients, and mindful enjoyment of meals.

Residents of Ikaria, Greece, experience 20% lower rates of cancer, 50% lower rates of heart disease, and are nearly twice as likely to reach age 90 compared to Americans. Why is this? Most Americans consume the Standard American Diet (SAD), which is rich in processed foods, artificial additives, and saturated fats.

Whether you’re looking to improve your cardiovascular health, maintain a healthy weight, or just take better care of yourself for a longer and healthier life, making the shift to a Mediterranean diet is the essential first step.

PALM Health’s functional medicine nurse practitioner, Dr. Sarah Bird, recommends this diet often: “The Mediterranean diet is one of my favorites to recommend because it offers a balance of scientifically backed health benefits with delicious food; plus, it is simple and intuitive to follow.”

So, let’s break it down: Here’s your comprehensive guide to understanding and implementing the Mediterranean diet.

What is the Mediterranean Diet?

The Mediterranean diet isn’t a strict regimen: it’s a flexible approach to eating. At its core, it focuses on:

• Fresh vegetables and fruits as daily staples
• Whole grains for your carbs
• Legumes for protein and fiber
• Nuts and seeds for healthy fats
• Olive oil as the primary source of fat
• Fish and seafood in moderate quantities for omega-3 fatty acids
• Herbs and spices as primary seasonings
• Occasional dairy in the form of yogurt or cheese for additional protein

According to Sarah Bird, “We also know that social connection and mindful eating are such an important part of well-being. The Mediterranean diet is really grounded in that tradition — bringing people together to share and savor healthy, delicious food.”

American culture often overemphasizes a “go-go-go” pace of life and consequently, fast meals, but in Blue Zones, meals are often enjoyed slowly with family and friends. This not only improves digestion, but can also reduce stress and calm the nervous system.

“How we eat matters just as much as what we eat,” says Sarah.

Proven Health Benefits

Decades of research have linked the Mediterranean diet with a wide range of health benefits:

• Heart health: Reduces risk of heart disease and stroke
• Cognitive protection: Lowers risk of Alzheimer’s and cognitive decline
• Weight management: Supports healthy weight loss and maintenance
• Anti-inflammation: Reduces inflammation due to its nutrient-rich foods
• Glucose management: Regulates blood sugar levels throughout the day, helping to prevent diabetes and avoid energy crashes

All of these areas of health are commonly treated with medications, but the truth is, if your diet doesn’t come first, medications may not help very much. While medications are necessary sometimes, it’s always a good idea to start with the basics of what you’re putting in your body: food.

Mediterranean Swaps: Simple Upgrades to Start With

Making Mediterranean-friendly choices is easier when you know where to start. Try these simple food swaps as a first step to upgrade your everyday meals:

These small, sustainable swaps can help align your meals with the Mediterranean lifestyle — without sacrificing flavor or enjoyment.

More Tips From Our Experts

You don’t have to overhaul your kitchen overnight. Here are some more recommendations to keep in mind as you build your Mediterranean diet:

• Build your plate around plants. Aim for vegetables or fruits to make up half your plate at each meal. This will line your gut with the proper nutrients to digest your meal well.
• Switch from seed oils to olive oil. Use extra virgin olive oil for cooking, dressing salads, or garnishing roasted veggies. A drizzle of olive oil a day keeps the cardiologist away!
• Snack smarter. When you’re craving a bite during the day, opt for nuts, olives, or hummus to keep your blood sugar levels stable.
• Eat seafood at least twice a week. Salmon, sardines, and mackerel are rich in heart-healthy and brain-healthy fats. You may find that your daily mental functioning improves with this change.
• Make your meals social. Enjoy meals with others and take time to savor your food mindfully. Chew your food thoroughly and give yourself a moment between bites so you can feel when you’re actually full.
• Add herbs and spices. Basil, oregano, thyme, garlic, and cinnamon are a sodium-free way to elevate your meals and keep your arteries healthy. You might be pleasantly surprised by how flavorful your food can be without salt!

Changing your nutrition habits can be overwhelming, but Mediterranean eating can bring some ease to that transition.

“In a world full of conflicting nutritional advice, I find this approach takes a lot of the stress and overwhelm out of ‘healthy eating,’” says Sarah Bird.

With Hippocrates’s advice in mind, start with your nutrition. Small, sustainable changes can make a big difference not only in how you feel day-to-day, but also in your long term health and quality of life.