Habits for Heart Health: Mediterranean Eating Plan The food you eat directly impacts your readiness. Staying fit to fight means choosing meals packed full of heart-healthy nutrients like calcium, potassium and magnesium. The Mediterranean eating plan emphasizes fresh, whole foods that lower inflammation and support heart health. It pulls from the dishes and flavors of the Mediterranean, many of which lower both cholesterol and blood pressure. Incorporate Limit or Avoid Vegetables, fruits, legumes, nuts and seeds, fish, poultry and grains, preferably whole grains Processed meat with higher fat content and highly processed foods Herbs, spices and citrus Beverages, sweets and snacks with high sugar content and alcohol Mediterranean Eating Plan Vegetables 4+ servings per day (at least 1+ serving consumed raw) All vegetables benefit your heart health, yet the Mediterranean eating plan emphasizes non-starchy above starchy vegetables. Non-starchy vegetables are full of dietary fiber, potassium and magnesium. They also have a lower glycemic index than starchy vegetables, which makes them lower in calories and carbs. Aim for around half your plate to consist of vegetables with the majority being non-starchy. Examples of Non-Starchy Vegetables: Leafy greens like kale and spinach Broccoli and cauliflower Zucchini and eggplant Peppers and tomatoes Artichokes and mushrooms Fruits 3+ servings per day Like vegetables, fruits are packed with potassium and magnesium. Fruits range from being low glycemic (e.g., apples, berries) to high glycemic (e.g., watermelon, bananas). Many fruits are a great source of dietary fiber and hydration, as well. Examples of Fruits: Pears Cherries Citrus (e.g., lemon, grapefruit) Apricots Berries Grains 4+ servings per day Grains are a main source of carbohydrates and dietary fiber, which provide your body with energy. Whole grains are the healthiest option, as they take longer to break down and support blood glucose regulation. Reach for unprocessed grains, when possible. Examples of Grains: Whole-wheat bread and pasta Brown rice Oats Quinoa Farro & Bulgur Legumes, Nuts and Seeds 3+ servings per week Legumes, nuts and seeds are cornerstones of the Mediterranean eating plan. They’re full of plant protein, dietary fiber, minerals and healthy fats. Legumes include beans, lentils and peas. Incorporating these items, as well as nuts and seeds, protects your heart health and adds diversity to your meals. Nut and seed spreads can substitute for butter and margarine, as well. Examples of Legumes, Nuts and Seeds: Lentils Chickpeas Almonds Pine nuts Pumpkin seeds Fats and Oils 4+ tablespoons per day Unsaturated, or healthier, fats help lower the risk of heart disease. Replace saturated fats (e.g., butter) with plant and seed oils where possible. Oil is a staple in the Mediterranean eating plan, so choosing a variety of oils you enjoy will enhance your meals. Examples of Fats and Oils: Extra virgin olive oil Olive oil Avocado oil Canola & grapeseed oils Walnut & flaxseed oils Fish and Seafood 2-3 servings per week Fish and seafood are rich in healthy fats (e.g., omega-3 fatty acids), lean protein and nutrients. There are three types of fish common in the Mediterranean eating plan: small, oily fish, local white fish and shellfish. If you opt for tuna or salmon, know they have a higher fat content than most fish. Examples of Fish and Seafood: Sardines & anchovies Sea bass & cod Tilapia & flounder Mussels & clams Shrimp Dairy, Egg and Poultry Daily to weekly Dairy products are major sources of calcium and protein. They provide essential nutrients like calcium, potassium and magnesium, which are all vital in maintaining a healthy blood pressure. Choosing fat-free and low-fat options supports heart health by reducing your intake of unhealthy fats. Examples of Dairy, Egg and Poultry: Low-fat & Greek yogurt Eggs & egg whites Skinless chicken Skinless turkey Alcohol & Wine 1-2 glasses per day (men) and 1 glass per day (women) at most If you don’t drink, the Mediterranean eating plan does not encourage starting. If you do drink, the Mediterranean eating plan recommends moderation and often leans towards red wine over other alcohol types due to its higher level of antioxidants. Tips for Following the Mediterranean Eating Plan Consume vegetables, fruits, whole grains and healthy fats every day. Include lean proteins, nuts and eggs a few days per week. Engage in structured physical activity, with an emphasis on daily movement for overall energy balance. Share meals with loved ones to encourage community and connection. Selecting nutritious foods keeps you mission ready and supports long-term health. The Mediterranean eating plan emphasizes whole, colorful foods that reduce inflammation and improve heart health. As a Warfighter, working as part of a unit is essential, and a component of the Mediterranean eating plan is connecting with others while sharing meals. Consider how this eating plan supports your health and your team’s morale. Then, grab a friend and enjoy a Mediterranean meal together to boost your benefits! Additional ResourcesWarfighter Wellness - “Get Smart, Protect Your Heart”Mayo Clinic - “Chart of high-fiber foods”Warfighter Wellness - “Habits for Heart Health: DASH Eating Plan”Warfighter Wellness - “Ultra-Processed and Under Prepared”ReferencesMayo Clinic - “Mediterranean diet for heart health”Veterans Affairs - “Mediterranean Diet”Warfighter Wellness - “Lean and Mean: Eat Your Protein!”
