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Research links the diet to lower risk of cardiovascular death and reduced chances of type 2 diabetes, certain cancers, metabolic syndrome, chronic kidney disease, and other chronic conditions. It also outlines practical daily and weekly meal planning.",{"@graph":14,"@context":73},[15,34,56],{"@type":16,"itemListElement":17},"BreadcrumbList",[18,23,27,31],{"item":19,"name":20,"@type":21,"position":22},"https://docshare.wps.com","Home","ListItem",1,{"item":24,"name":25,"@type":21,"position":26},"https://docshare.wps.com/document/","Document",2,{"item":28,"name":29,"@type":21,"position":30},"https://docshare.wps.com/document/healthcare/","Healthcare",3,{"item":32,"name":10,"@type":21,"position":33},"https://docshare.wps.com/document/the-mediterranean-diet-healthy-eating-plan-for-disease-prevention-and-management/402761/",4,{"url":32,"name":10,"@type":35,"image":36,"author":41,"headline":10,"publisher":44,"fileFormat":47,"inLanguage":8,"description":12,"dateModified":48,"datePublished":49,"encodingFormat":47,"isAccessibleForFree":50,"interactionStatistic":51},"DigitalDocument",{"url":37,"@type":38,"width":39,"height":40},"https://docshare.wps.com/thumbnails/the-mediterranean-diet-healthy-eating-plan-for-disease-prevention-and-management/402761.png","ImageObject",300,407,{"name":42,"@type":43},"Ezra","Person",{"url":19,"name":45,"@type":46},"DocShare","Organization","application/pdf","2026-11-04","2026-09-27",true,{"@type":52,"interactionType":53,"userInteractionCount":55},"InteractionCounter",{"@type":54},"ViewAction",10,{"@type":57,"mainEntity":58},"FAQPage",[59,65,69],{"name":60,"@type":61,"acceptedAnswer":62},"What foods does the Mediterranean diet emphasize most?","Question",{"text":63,"@type":64},"The diet emphasizes vegetables and fruits, extra-virgin olive oil as the main fat, whole grains, legumes, lean proteins, fish, and nuts, with flexibility based on individual needs.","Answer",{"name":66,"@type":61,"acceptedAnswer":67},"How does the Mediterranean diet help with disease prevention or management?",{"text":68,"@type":64},"It is studied for preventing or managing health issues, including lowering the risk of dying from cardiovascular disease. It is also linked to lower risk of type 2 diabetes, certain cancers, metabolic syndrome, chronic kidney disease, and more.",{"name":70,"@type":61,"acceptedAnswer":71},"How should meals be planned using the Mediterranean diet plate method?",{"text":72,"@type":64},"For each meal, divide the plate into half nonstarchy vegetables and/or fruits, one quarter whole grains, and one quarter lean protein. 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From Italy, Greece and Tunisia to Turkey and Lebanon, the diet of each culture is unique. But there often is a focus on meals rich in vegetables and fruits. And thereis a focus on extra-virgin olive oil as the main fat.  \nWhen researchers compared eating patterns from different places in the world, they found that people living in certain Mediterranean countries died of heart disease less often than people in the U.S. and northern Europe.  \nSince then, the Mediterranean diet has been studied for its ability to help prevent or manage many health issues.  \nEating to prevent disease  \nWhen you eat, your body breaks down food to make energy. The Mediterranean diet limits foods that can cause stress and inflammation inside the body. It focuses on foods that help the body work smoothly. Healthy fats, such as extra-virgin olive oil, and a diet focused on vegetables, fruit, whole grains, legumes, lean proteins, fish and nuts can have positive effects throughout the body.  \nMediterranean diet and health  \nThe Mediterranean diet is linked to lowering the risk of dying of cardiovascular disease in people at high risk. But over the decades since the first studies, benefits of this eating pattern for other health conditions also have been found.  \nThe Mediterranean diet has been linked to a lower risk of:  \n• Type 2 diabetes. The diet also is linked to better management of blood sugar in people with diabetes.  \n• Certain cancers, especially breast and colorectal cancers.  \n• Metabolic syndrome.  \n• Chronic kidney disease.  \n• Age-related macular degeneration in people age 60 and older.  \n• Chronic constipation.  \n• Dementia or Alzheimer’s disease.  \n• Rheumatoid arthritis.  \n• Erectile dysfunction and female sexual dysfunction, especially for those with metabolic syndrome or type 2 diabetes.  \nThe effects of the Mediterranean diet are being studied for other health issues, such as osteoarthritis, childhood asthma and polycystic ovary syndrome.  \nMediterranean diet in action  \nThe Mediterranean diet is flexible based on your needs. But there are key parts of the diet that help you get the most benefit.  \nMediterranean diet pattern  \nEveryday Most days Some days Rarely  \nFruits, vegetables, extra-virgin olive oil, whole grains, water  \nSeafood, legumes (chickpeas, beans, lentils) nuts, low-fat dairy  \nPoultry, eggs Red meats  \n(beef, lamb, pork)  \n© Mayo Clinic  \nEvery day:  \n• Eat whole grains, fruits and vegetables and use extra-virgin olive oil.  \n• Drink water or beverages that are not sweetened, such as tea.  \nEach week:  \n• Include legumes, such as beans, lentils and peas. Include seafood, poultry and fewer than 4 whole eggs.  \n• Include dairy foods on most days and stick to 1 serving a day. Watch portions and choose low-fat options.  \nLimit or avoid some foods, including:  \n• Red and processed meats.  \n• The amount of salt you add to your food. Use fresh herbs and spices to add flavor.  \n• High-sugar, high-fat and highly processed foods. These include high-sugar desserts, such as pastries, cakes, cookies, candy and pudding. They also include sweetened and sugary beverages.  \n• Fried foods, such as french fries and potato chips.  \nThink of these guidelines as you plan your meals and snacks. If you dine out, use this information to choose options that fit with the Mediterranean diet.  \nMediterranean diet details  \nOne simple way to plan meals is to think about what your plate looks like.  \nPlan your plate  \nFor each meal, divide your plate into:  \n• Half a plate of nonstarchy vegetables, fruits or both.  \n• A quarter of a plate of whole grains.  \n• A quarter of a plate of lean protein.  \n© Mayo Clinic  \nMediterranean diet meal  \nSalmon, green beans and farro, with berries and a salad dressed with extra-virgin olive oil and vinegar.","cbCaiqpNGIfZW1Nr","https://ap.wps.com/l/cbCaiqpNGIfZW1Nr","pdf",4269813,16,"English","# Eating to prevent disease\n## Mediterranean diet and health\n## Mediterranean diet in action\n## Mediterranean diet details","[{\"question\":\"What foods does the Mediterranean diet emphasize most?\",\"answer\":\"The diet emphasizes vegetables and fruits, extra-virgin olive oil as the main fat, whole grains, legumes, lean proteins, fish, and nuts, with flexibility based on individual needs.\"},{\"question\":\"How does the Mediterranean diet help with disease prevention or management?\",\"answer\":\"It is studied for preventing or managing health issues, including lowering the risk of dying from cardiovascular disease. It is also linked to lower risk of type 2 diabetes, certain cancers, metabolic syndrome, chronic kidney disease, and more.\"},{\"question\":\"How should meals be planned using the Mediterranean diet plate method?\",\"answer\":\"For each meal, divide the plate into half nonstarchy vegetables and/or fruits, one quarter whole grains, and one quarter lean protein. Water is recommended to drink with meals.\"}]","The Mediterranean Diet - Healthy-Eating Plan for Disease Prevention and Management | PDF",1790533296]