10 Best Foods on The Mediterranean Diet

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Olive Oil

Olive oil, the Mediterranean diet's main fat, contains heart-healthy monounsaturated fats and antioxidants.

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Fruits: 

The Mediterranean diet is rich in vitamins, minerals, and fiber from berries, oranges, apples, and grapes.

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Vegetables: 

A range of veggies like tomatoes, cucumbers, spinach, kale, and bell peppers provide vitamins, minerals, and antioxidants.

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Fish and seafood: 

Omega-3 fatty acids in fish, notably salmon, mackerel, and sardines, support heart health and well-being.

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Whole Grains:

Brown rice, whole wheat, barley, and oats are Mediterranean diet staples, giving fiber, vitamins, and minerals.

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Legumes: 

Beans, lentils, and chickpeas provide protein, fiber, and minerals, making them essential to the diet.

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Seeds and nuts: 

Almonds, walnuts, chia, and flaxseeds provide heart-healthy lipids, protein, and fiber.

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Spices and herbs: 

Basil, oregano, rosemary, garlic, cumin, and cinnamon offer flavor without salt or fat.

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Dairy: 

Cheese and Greek yogurt are moderately consumed for calcium and protein. Traditional Mediterranean diets emphasize low-fat dairy.

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Poultry: 

Chicken and turkey provide protein in the Mediterranean diet, although not as much as fish.

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