The Evidence Behind the Benefits<\/h2>\n\n- Heart disease:<\/strong> 25-30% lower risk in meta-analyses; lower LDL, blood pressure and inflammation.<\/li>\n
- Stroke:<\/strong> 20% lower risk.<\/li>\n
- Type 2 diabetes:<\/strong> Better insulin sensitivity; 20% lower risk.<\/li>\n
- Weight:<\/strong> People on Mediterranean diets lose more weight than low-fat dieters and keep it off.<\/li>\n
- Brain:<\/strong> Slower cognitive decline; 30% lower risk of depression.<\/li>\n
- Longevity:<\/strong> Blue Zones (regions with the most centenarians) all follow Mediterranean-style eating.<\/li>\n<\/ul>\n
Building a Mediterranean Plate<\/h2>\n\n- 1\/2 plate:<\/strong> Vegetables and fruit (tomatoes, cucumbers, leafy greens, peppers, eggplant, citrus, berries).<\/li>\n
- 1\/4 plate:<\/strong> Whole grains or starchy vegetables (whole-grain bread, brown rice, quinoa, oats, sweet potato).<\/li>\n
- 1\/4 plate:<\/strong> Legumes, fish or lean protein (lentils, chickpeas, white beans, salmon, sardines, chicken).<\/li>\n
- Drizzle of olive oil<\/strong> on everything.<\/li>\n
- A small handful of nuts<\/strong> as a snack.<\/li>\n
- Herbs and spices<\/strong> instead of salt.<\/li>\n<\/ul>\n
The 7-Day Sample Plan<\/h2>\n
\n\n\nDay<\/th>\n Breakfast<\/th>\n Lunch<\/th>\n Dinner<\/th>\n Snack<\/th>\n<\/tr>\n<\/thead>\n \n\nMon<\/strong><\/td>\nGreek yogurt with walnuts and honey<\/td>\n Lentil soup, whole-grain bread, salad<\/td>\n Grilled salmon, roasted vegetables, quinoa<\/td>\n Apple with almond butter<\/td>\n<\/tr>\n \nTue<\/strong><\/td>\nOatmeal with berries and cinnamon<\/td>\n Chickpea and vegetable salad with feta<\/td>\n Chicken stew with tomatoes, peppers and brown rice<\/td>\n Handful of almonds<\/td>\n<\/tr>\n \nWed<\/strong><\/td>\nWhole-grain toast with avocado and egg<\/td>\n Minestrone soup with whole-grain bread<\/td>\n Grilled sardines, roasted broccoli, sweet potato<\/td>\n Greek yogurt<\/td>\n<\/tr>\n \nThu<\/strong><\/td>\nSmoothie with spinach, banana, almond milk<\/td>\n Tuna salad with white beans and vegetables<\/td>\n Eggplant parmesan (baked, not fried), salad<\/td>\n Pears with walnuts<\/td>\n<\/tr>\n \nFri<\/strong><\/td>\nGreek yogurt with berries and sunflower seeds<\/td>\n Whole-grain pasta with tomato and lentil sauce<\/td>\n Grilled chicken, Greek salad, quinoa<\/td>\n Olives and whole-grain crackers<\/td>\n<\/tr>\n \nSat<\/strong><\/td>\nVegetable omelet with whole-grain bread<\/td>\n Black bean and vegetable burrito bowl<\/td>\n Baked cod with roasted vegetables and brown rice<\/td>\n Fruit salad<\/td>\n<\/tr>\n \nSun<\/strong><\/td>\nOvernight oats with chia and fruit<\/td>\n Large salad with chickpeas, feta, olive oil<\/td>\n Homemade vegetable and lentil stew, whole-grain bread<\/td>\n Small square dark chocolate<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nKey Ingredients to Stock<\/h2>\n\n- Fats:<\/strong> Extra-virgin olive oil (the backbone).<\/li>\n
- Proteins:<\/strong> Canned tuna, sardines, salmon; dried lentils, chickpeas, white beans; eggs; Greek yogurt.<\/li>\n
- Grains:<\/strong> Whole-grain bread, brown rice, quinoa, oats, whole-wheat pasta.<\/li>\n
- Vegetables:<\/strong> Tomatoes, cucumbers, leafy greens, onions, garlic, peppers, eggplant, frozen vegetables.<\/li>\n
- Flavor:<\/strong> Lemon, garlic, oregano, basil, rosemary, thyme, black pepper, a little sea salt.<\/li>\n
- Pantry extras:<\/strong> Nuts (almonds, walnuts), seeds (sunflower, sesame), olives, tomato paste, canned tomatoes.<\/li>\n<\/ul>\n
Why It Works Where Other Diets Fail<\/h2>\n\n- It is not restrictive.<\/strong> You eat real food, with flavor and enjoyment.<\/li>\n
- It is social.<\/strong> Meals are shared, not isolated.<\/li>\n
- It adapts to any budget.<\/strong> Canned fish, dried beans and frozen vegetables work.<\/li>\n
- It has no forbidden foods.<\/strong> Occasional treats fit naturally.<\/li>\n
- It is sustainable for life.<\/strong><\/li>\n<\/ul>\n
Common Myths<\/h2>\n
Myth:<\/strong> The Mediterranean diet is all pasta and wine.
\nReality:<\/strong> Pasta is a side dish, not the main event. Wine is optional and in small amounts.<\/p>\nMyth:<\/strong> Olive oil is high in fat, so I should limit it.
\nReality:<\/strong> It replaces butter and processed fats. Extra-virgin olive oil is the primary fat and is linked to heart benefits.<\/p>\nMyth:<\/strong> It is too expensive.
\nReality:<\/strong> Dried beans, frozen vegetables, canned fish and olive oil are affordable. You do not need fancy restaurants.<\/p>\n![\"The](\"https:\/\/atophealth.com\/wp-content\/uploads\/2026\/10\/ly_ai_6acd0c7eb7d9e6.14291470.jpg\")
<\/p>\n
![\"The](\"https:\/\/atophealth.com\/wp-content\/uploads\/2026\/10\/ly_ai_6acd0c80cd8b75.64697890.jpg\")
<\/p>\n
![\"The](\"https:\/\/atophealth.com\/wp-content\/uploads\/2026\/10\/ly_ai_6acd0c8281b303.59692415.jpg\")
<\/p>\n
![\"The](\"https:\/\/atophealth.com\/wp-content\/uploads\/2026\/10\/ly_ai_6acd0c85536d42.14089718.jpg\")
<\/p>\n
Frequently Asked Questions<\/h2>\n
Q: Is the Mediterranean diet good for weight loss?<\/strong>
\nYes. It is higher in fiber and protein, which keeps you full. Studies show more weight loss than low-fat diets, and better long-term adherence.<\/p>\nQ: Can I be vegetarian on the Mediterranean diet?<\/strong>
\nYes. The diet is built around legumes, vegetables and grains. Fish and dairy are optional.<\/p>\nQ: How much olive oil per day?<\/strong>
\n3-4 tablespoons (about 50 ml) per day, used in cooking and on salads.<\/p>\nQ: Is wine required?<\/strong>
\nNo. The benefits come from the food, not the alcohol. If you do not drink, do not start.<\/p>\nQ: Can I eat bread?<\/strong>
\nYes, whole-grain or sourdough. The diet is not low-carb.<\/p>\nQ: How does it compare to keto or paleo?<\/strong>
\nIt has stronger long-term evidence for heart health and longevity, and is easier to maintain.<\/p>\nReferences<\/h2>\n\n- Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine<\/em>. 2018. https:\/\/pubmed.ncbi.nlm.nih.gov\/28382919\/<\/li>\n
Willett WC et al. Mediterranean diet and health. American Journal of Clinical Nutrition<\/em>. 1995. https:\/\/pubmed.ncbi.nlm.nih.gov\/7733682\/<\/li>\nHarvard T.H. Chan School of Public Health. Mediterranean Diet.<\/em> https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/mediterranean-diet\/<\/p>\nMayo Clinic. Mediterranean Diet: What to Know.<\/em> https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/<\/p>\nOldways Preservation Trust. Mediterranean Diet Pyramid.<\/em> https:\/\/oldwayspt.org\/<\/p>\nAmerican Heart Association. Mediterranean Diet.<\/em> https:\/\/www.heart.org\/en\/healthy-lifestyle\/healthy-eating\/<\/p>\n<\/ol>\nThis article is educational. The Mediterranean diet is safe for most people. If you have diabetes, kidney disease or high cholesterol, work with a dietitian.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"The Mediterranean Diet Is the Most Researched Eating Pattern on Earth The PREDIMED trial, a Spanish study of 7,500 people, found that a Mediterranean diet supplemented with olive oil or nuts reduced major cardiovascular events by 30% compared to a low-fat diet. The diet is linked to lower rates of heart disease, stroke, type 2 … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":22,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-21","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"_links":{"self":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/comments?post=21"}],"version-history":[{"count":2,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21\/revisions"}],"predecessor-version":[{"id":558,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21\/revisions\/558"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/media\/22"}],"wp:attachment":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/media?parent=21"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/categories?post=21"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/tags?post=21"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Building a Mediterranean Plate<\/h2>\n\n- 1\/2 plate:<\/strong> Vegetables and fruit (tomatoes, cucumbers, leafy greens, peppers, eggplant, citrus, berries).<\/li>\n
- 1\/4 plate:<\/strong> Whole grains or starchy vegetables (whole-grain bread, brown rice, quinoa, oats, sweet potato).<\/li>\n
- 1\/4 plate:<\/strong> Legumes, fish or lean protein (lentils, chickpeas, white beans, salmon, sardines, chicken).<\/li>\n
- Drizzle of olive oil<\/strong> on everything.<\/li>\n
- A small handful of nuts<\/strong> as a snack.<\/li>\n
- Herbs and spices<\/strong> instead of salt.<\/li>\n<\/ul>\n
The 7-Day Sample Plan<\/h2>\n
\n\n\nDay<\/th>\n Breakfast<\/th>\n Lunch<\/th>\n Dinner<\/th>\n Snack<\/th>\n<\/tr>\n<\/thead>\n \n\nMon<\/strong><\/td>\nGreek yogurt with walnuts and honey<\/td>\n Lentil soup, whole-grain bread, salad<\/td>\n Grilled salmon, roasted vegetables, quinoa<\/td>\n Apple with almond butter<\/td>\n<\/tr>\n \nTue<\/strong><\/td>\nOatmeal with berries and cinnamon<\/td>\n Chickpea and vegetable salad with feta<\/td>\n Chicken stew with tomatoes, peppers and brown rice<\/td>\n Handful of almonds<\/td>\n<\/tr>\n \nWed<\/strong><\/td>\nWhole-grain toast with avocado and egg<\/td>\n Minestrone soup with whole-grain bread<\/td>\n Grilled sardines, roasted broccoli, sweet potato<\/td>\n Greek yogurt<\/td>\n<\/tr>\n \nThu<\/strong><\/td>\nSmoothie with spinach, banana, almond milk<\/td>\n Tuna salad with white beans and vegetables<\/td>\n Eggplant parmesan (baked, not fried), salad<\/td>\n Pears with walnuts<\/td>\n<\/tr>\n \nFri<\/strong><\/td>\nGreek yogurt with berries and sunflower seeds<\/td>\n Whole-grain pasta with tomato and lentil sauce<\/td>\n Grilled chicken, Greek salad, quinoa<\/td>\n Olives and whole-grain crackers<\/td>\n<\/tr>\n \nSat<\/strong><\/td>\nVegetable omelet with whole-grain bread<\/td>\n Black bean and vegetable burrito bowl<\/td>\n Baked cod with roasted vegetables and brown rice<\/td>\n Fruit salad<\/td>\n<\/tr>\n \nSun<\/strong><\/td>\nOvernight oats with chia and fruit<\/td>\n Large salad with chickpeas, feta, olive oil<\/td>\n Homemade vegetable and lentil stew, whole-grain bread<\/td>\n Small square dark chocolate<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\nKey Ingredients to Stock<\/h2>\n\n- Fats:<\/strong> Extra-virgin olive oil (the backbone).<\/li>\n
- Proteins:<\/strong> Canned tuna, sardines, salmon; dried lentils, chickpeas, white beans; eggs; Greek yogurt.<\/li>\n
- Grains:<\/strong> Whole-grain bread, brown rice, quinoa, oats, whole-wheat pasta.<\/li>\n
- Vegetables:<\/strong> Tomatoes, cucumbers, leafy greens, onions, garlic, peppers, eggplant, frozen vegetables.<\/li>\n
- Flavor:<\/strong> Lemon, garlic, oregano, basil, rosemary, thyme, black pepper, a little sea salt.<\/li>\n
- Pantry extras:<\/strong> Nuts (almonds, walnuts), seeds (sunflower, sesame), olives, tomato paste, canned tomatoes.<\/li>\n<\/ul>\n
Why It Works Where Other Diets Fail<\/h2>\n\n- It is not restrictive.<\/strong> You eat real food, with flavor and enjoyment.<\/li>\n
- It is social.<\/strong> Meals are shared, not isolated.<\/li>\n
- It adapts to any budget.<\/strong> Canned fish, dried beans and frozen vegetables work.<\/li>\n
- It has no forbidden foods.<\/strong> Occasional treats fit naturally.<\/li>\n
- It is sustainable for life.<\/strong><\/li>\n<\/ul>\n
Common Myths<\/h2>\n
Myth:<\/strong> The Mediterranean diet is all pasta and wine.
\nReality:<\/strong> Pasta is a side dish, not the main event. Wine is optional and in small amounts.<\/p>\nMyth:<\/strong> Olive oil is high in fat, so I should limit it.
\nReality:<\/strong> It replaces butter and processed fats. Extra-virgin olive oil is the primary fat and is linked to heart benefits.<\/p>\nMyth:<\/strong> It is too expensive.
\nReality:<\/strong> Dried beans, frozen vegetables, canned fish and olive oil are affordable. You do not need fancy restaurants.<\/p>\n<\/p>\n
<\/p>\n
<\/p>\n
<\/p>\n
Frequently Asked Questions<\/h2>\n
Q: Is the Mediterranean diet good for weight loss?<\/strong>
\nYes. It is higher in fiber and protein, which keeps you full. Studies show more weight loss than low-fat diets, and better long-term adherence.<\/p>\nQ: Can I be vegetarian on the Mediterranean diet?<\/strong>
\nYes. The diet is built around legumes, vegetables and grains. Fish and dairy are optional.<\/p>\nQ: How much olive oil per day?<\/strong>
\n3-4 tablespoons (about 50 ml) per day, used in cooking and on salads.<\/p>\nQ: Is wine required?<\/strong>
\nNo. The benefits come from the food, not the alcohol. If you do not drink, do not start.<\/p>\nQ: Can I eat bread?<\/strong>
\nYes, whole-grain or sourdough. The diet is not low-carb.<\/p>\nQ: How does it compare to keto or paleo?<\/strong>
\nIt has stronger long-term evidence for heart health and longevity, and is easier to maintain.<\/p>\nReferences<\/h2>\n\n- Estruch R et al. Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine<\/em>. 2018. https:\/\/pubmed.ncbi.nlm.nih.gov\/28382919\/<\/li>\n
Willett WC et al. Mediterranean diet and health. American Journal of Clinical Nutrition<\/em>. 1995. https:\/\/pubmed.ncbi.nlm.nih.gov\/7733682\/<\/li>\nHarvard T.H. Chan School of Public Health. Mediterranean Diet.<\/em> https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/mediterranean-diet\/<\/p>\nMayo Clinic. Mediterranean Diet: What to Know.<\/em> https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/<\/p>\nOldways Preservation Trust. Mediterranean Diet Pyramid.<\/em> https:\/\/oldwayspt.org\/<\/p>\nAmerican Heart Association. Mediterranean Diet.<\/em> https:\/\/www.heart.org\/en\/healthy-lifestyle\/healthy-eating\/<\/p>\n<\/ol>\nThis article is educational. The Mediterranean diet is safe for most people. If you have diabetes, kidney disease or high cholesterol, work with a dietitian.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"The Mediterranean Diet Is the Most Researched Eating Pattern on Earth The PREDIMED trial, a Spanish study of 7,500 people, found that a Mediterranean diet supplemented with olive oil or nuts reduced major cardiovascular events by 30% compared to a low-fat diet. The diet is linked to lower rates of heart disease, stroke, type 2 … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":22,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-21","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"_links":{"self":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/comments?post=21"}],"version-history":[{"count":2,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21\/revisions"}],"predecessor-version":[{"id":558,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21\/revisions\/558"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/media\/22"}],"wp:attachment":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/media?parent=21"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/categories?post=21"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/tags?post=21"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
The 7-Day Sample Plan<\/h2>\n
| Day<\/th>\n | Breakfast<\/th>\n | Lunch<\/th>\n | Dinner<\/th>\n | Snack<\/th>\n<\/tr>\n<\/thead>\n | ||||||||||||||||||||||||||||||
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Mon<\/strong><\/td>\n| Greek yogurt with walnuts and honey<\/td>\n | Lentil soup, whole-grain bread, salad<\/td>\n | Grilled salmon, roasted vegetables, quinoa<\/td>\n | Apple with almond butter<\/td>\n<\/tr>\n | Tue<\/strong><\/td>\n | Oatmeal with berries and cinnamon<\/td>\n | Chickpea and vegetable salad with feta<\/td>\n | Chicken stew with tomatoes, peppers and brown rice<\/td>\n | Handful of almonds<\/td>\n<\/tr>\n | Wed<\/strong><\/td>\n | Whole-grain toast with avocado and egg<\/td>\n | Minestrone soup with whole-grain bread<\/td>\n | Grilled sardines, roasted broccoli, sweet potato<\/td>\n | Greek yogurt<\/td>\n<\/tr>\n | Thu<\/strong><\/td>\n | Smoothie with spinach, banana, almond milk<\/td>\n | Tuna salad with white beans and vegetables<\/td>\n | Eggplant parmesan (baked, not fried), salad<\/td>\n | Pears with walnuts<\/td>\n<\/tr>\n | Fri<\/strong><\/td>\n | Greek yogurt with berries and sunflower seeds<\/td>\n | Whole-grain pasta with tomato and lentil sauce<\/td>\n | Grilled chicken, Greek salad, quinoa<\/td>\n | Olives and whole-grain crackers<\/td>\n<\/tr>\n | Sat<\/strong><\/td>\n | Vegetable omelet with whole-grain bread<\/td>\n | Black bean and vegetable burrito bowl<\/td>\n | Baked cod with roasted vegetables and brown rice<\/td>\n | Fruit salad<\/td>\n<\/tr>\n | Sun<\/strong><\/td>\n | Overnight oats with chia and fruit<\/td>\n | Large salad with chickpeas, feta, olive oil<\/td>\n | Homemade vegetable and lentil stew, whole-grain bread<\/td>\n | Small square dark chocolate<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n | Key Ingredients to Stock<\/h2>\nWhy It Works Where Other Diets Fail<\/h2>\nCommon Myths<\/h2>\nMyth:<\/strong> The Mediterranean diet is all pasta and wine. Myth:<\/strong> Olive oil is high in fat, so I should limit it. Myth:<\/strong> It is too expensive. Q: Is the Mediterranean diet good for weight loss?<\/strong> Q: Can I be vegetarian on the Mediterranean diet?<\/strong> Q: How much olive oil per day?<\/strong> Q: Is wine required?<\/strong> Q: Can I eat bread?<\/strong> Q: How does it compare to keto or paleo?<\/strong> Willett WC et al. Mediterranean diet and health. American Journal of Clinical Nutrition<\/em>. 1995. https:\/\/pubmed.ncbi.nlm.nih.gov\/7733682\/<\/li>\n Harvard T.H. Chan School of Public Health. Mediterranean Diet.<\/em> https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-weight\/diet-reviews\/mediterranean-diet\/<\/p>\n Mayo Clinic. Mediterranean Diet: What to Know.<\/em> https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/<\/p>\n Oldways Preservation Trust. Mediterranean Diet Pyramid.<\/em> https:\/\/oldwayspt.org\/<\/p>\n American Heart Association. Mediterranean Diet.<\/em> https:\/\/www.heart.org\/en\/healthy-lifestyle\/healthy-eating\/<\/p>\n<\/ol>\n This article is educational. The Mediterranean diet is safe for most people. If you have diabetes, kidney disease or high cholesterol, work with a dietitian.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" The Mediterranean Diet Is the Most Researched Eating Pattern on Earth The PREDIMED trial, a Spanish study of 7,500 people, found that a Mediterranean diet supplemented with olive oil or nuts reduced major cardiovascular events by 30% compared to a low-fat diet. The diet is linked to lower rates of heart disease, stroke, type 2 … Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":22,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-21","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-healthy-eating"],"_links":{"self":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/comments?post=21"}],"version-history":[{"count":2,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21\/revisions"}],"predecessor-version":[{"id":558,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/posts\/21\/revisions\/558"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/media\/22"}],"wp:attachment":[{"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/media?parent=21"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/categories?post=21"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/atophealth.com\/index.php\/wp-json\/wp\/v2\/tags?post=21"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}} |