Legumes: beans, peas, lentils, pulses, peanuts, chickpeas.Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter.Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches.Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips.Ideally, you should base your diet on these healthy Mediterranean foods: You can include a mix of fresh, frozen, dried, and canned fruits and vegetables, but check package labels for added sugar and sodium. The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people, and minimizing stress levels. However, eating fish and seafood is recommended at least twice a week. The diet examined by most studies is high in healthy plant foods and relatively low in animal products and meat. WhatвЂ™s more, one large review also showed that following the Mediterranean diet was linked to improvements in cognitive function, memory, attention, and processing speed in healthy older adults ( 13).Д®xactly which foods belong to the Mediterranean diet is controversial, partly because thereвЂ™s variation between countries. Other research has found that the Mediterranean diet may be tied to a lower risk of dementia, cognitive impairment, and AlzheimerвЂ™s disease ( 12). Several studies show that the Mediterranean diet could be beneficial for brain health and may even protect against cognitive decline as you get older.ДЇor example, one study including 512 people found that greater adherence to the Mediterranean diet was associated with improved memory and reductions in several risk factors for AlzheimerвЂ™s disease ( 11). The Mediterranean diet has also been shown to decrease insulin resistance, a condition that impairs the bodyвЂ™s ability to use insulin to regulate blood sugar levels effectively ( 9, 10). Interestingly, multiple studies have found that the Mediterranean diet can reduce fasting blood sugar levels and improve levels of hemoglobin A1C, a marker used to measure long-term blood sugar control ( 8). The Mediterranean diet encourages a variety of nutrient-dense foods, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.ДЄs such, following this eating pattern may help stabilize blood sugar levels and protect against type 2 diabetes ( 7). Other research shows that the Mediterranean diet could also help lower levels of diastolic and systolic blood pressure to support heart health ( 6). One study compared the effects of the Mediterranean diet and a low fat diet and reported that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries, which is a major risk factor for heart disease ( 5). In fact, research shows that the Mediterranean diet may even be linked to a lower risk of heart disease and stroke ( 4). The Mediterranean diet has been studied extensively for its ability to promote heart health. The Mediterranean diet has been linked to a long list of health benefits.

Meal planning guide