--- title: "The Mediterranean Diet for Heart Health: What to Eat and Why It Works" description: "The Mediterranean diet for heart health: what the evidence shows, what to eat more and less of, a sample day and easy swaps to start, from a dietitian." --- [![HealthBank](https://blog.healthbank.io/hs-fs/hubfs/HB_Logo.png?width=100&height=91&name=HB_Logo.png)HealthBank/Blog](https://blog.healthbank.io) [Blog](https://blog.healthbank.io) [Help centre](https://help.healthbank.io) [Contact](https://www.healthbank.io/talk-to-us) [Back to HealthBank](https://dashboard.healthbank.io/app/dashboard) [Blog](https://blog.healthbank.io)  ›  Heart Health # The Mediterranean Diet for Heart Health: What to Eat and Why It Works [![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=32&height=32&name=robbie-clark-avatar.png)Robbie Clark](https://www.healthbank.io/p/robbie-clark) 23 Oct 2026 Written by [Robbie Clark](https://www.healthbank.io/p/robbie-clark), BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 19 October 2026 · [4 references](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#references) The short answer - **The Mediterranean diet is one of the best-studied eating patterns for heart health.** In a large trial, it led to about 30% fewer heart attacks, strokes and heart-related deaths than a reduced-fat diet.[1](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-1) - **It also helped people who already had heart disease**, with fewer repeat heart problems over 7 years than a low-fat diet.[2](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-2) - **Build meals around** vegetables, fruit, wholegrains, legumes, nuts, fish and extra virgin olive oil, with less red meat and ultra-processed food.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) - **It's flexible.** You don't need Greek or Italian food – it fits easily with Australian eating. If you're looking for the best diet for heart health, the Mediterranean diet keeps coming up, and for good reason. It's not a strict plan or a quick fix. It's a way of eating that's enjoyable, filling and backed by some of the strongest evidence in nutrition. Here's what it is, what the research shows, and how to start. ## What is the Mediterranean diet? The Mediterranean diet is based on the traditional way people ate in countries like Greece, southern Italy and Spain. Rather than counting kilojoules or cutting out food groups, it focuses on the overall pattern of what you eat: - Plenty of vegetables, fruit, wholegrains and legumes (beans, lentils, chickpeas) - Extra virgin olive oil as the main fat - A handful of nuts or seeds most days - Fish and seafood a couple of times a week - Moderate amounts of yoghurt, cheese, eggs and poultry - Not much red meat, processed meat or sweets - Herbs and spices for flavour instead of salt This lines up closely with the Heart Foundation's heart-healthy eating pattern for Australians, which recommends mostly plant foods, fish two to three times a week, healthy oils like olive oil, and red meat only one to three times a week.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) ## Is the Mediterranean diet good for your heart? Yes. The best-known study, PREDIMED, followed 7,447 Spanish adults at high risk of heart disease for about five years. People who ate a Mediterranean diet with extra virgin olive oil or mixed nuts had about 30% fewer heart attacks, strokes and heart-related deaths than people told to eat a reduced-fat diet.[1](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-1) A second trial, CORDIOPREV, looked at 1,002 people who already had heart disease. Over seven years, those on a Mediterranean diet had about 28% fewer repeat heart problems than those on a low-fat diet. The benefit was clearest in men.[2](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-2) The evidence isn't perfect. A Cochrane review found the Mediterranean diet modestly lowered blood pressure and LDL ("bad") cholesterol and was linked with fewer strokes, but it rated much of the research as low quality and said more trials are needed.[3](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-3) Even so, few eating patterns have been tested in long-term trials that measured heart attacks and strokes, so it remains one of the best-supported choices. Get support from a practitioner who helps with heart health Find practitioners on HealthBank who work with heart health and healthy eating. Many offer a free discovery call, online, by phone or in person. [Find a heart health practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Heart+Health&specialties%5B%5D=Nutrition) ## What do you eat on a Mediterranean diet? **Eat more:** - **Vegetables and fruit** – aim to fill half your plate with vegetables at meals. - **Wholegrains** – oats, wholemeal bread, brown rice, barley, wholemeal pasta. Wholegrains are high in fibre, which helps lower cholesterol.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) - **Legumes** – add chickpeas, lentils or beans to salads, soups and curries a few times a week. - **Nuts and seeds** – a small handful most days, unsalted. - **Fish and seafood** – two to three times a week, including oily fish like salmon, sardines or mackerel for omega-3 fats.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) - **Extra virgin olive oil** – for cooking, dressings and drizzling. **Eat less:** - **Red meat** – keep lean red meat to one to three times a week.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) - **Processed meat** like ham, bacon and salami. - **Ultra-processed foods** such as biscuits, chips, lollies, sugary drinks and takeaway, which are often high in salt, added sugar and saturated fat.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) - **Salt** – most Australians eat nearly double the recommended 5 g a day, mostly from packaged foods.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) For more on specific foods, see [foods that lower cholesterol](https://blog.healthbank.io/blog/foods-that-lower-cholesterol) and [how to lower blood pressure naturally](https://blog.healthbank.io/blog/how-to-lower-blood-pressure-naturally). ## What does a Mediterranean diet look like in a day? Here's an example of a day of Mediterranean-style eating, Australian style: - **Breakfast:** rolled oats with natural yoghurt, berries and a sprinkle of walnuts. - **Lunch:** wholemeal wrap with tinned salmon, salad, avocado and a squeeze of lemon. - **Snack:** an apple and a small handful of almonds. - **Dinner:** chicken and vegetable tray bake roasted in olive oil with chickpeas, garlic and herbs, served with brown rice. - **Drinks:** water most of the time; tea and coffee are fine.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) ## How do you start a Mediterranean diet? You don't need to change everything at once. Small swaps add up: - Use extra virgin olive oil instead of butter for cooking and on bread. - Swap one or two meat meals a week for a lentil, bean or fish dish. - Keep a jar of unsalted nuts in the pantry or at work for snacks. - Choose wholegrain bread, pasta and rice over white. - Add an extra vegetable to every dinner, or start with a side salad. - Flavour food with herbs, spices, garlic and lemon instead of salt. Pick one or two changes, make them a habit, then add another. A dietitian or nutrition practitioner can help you tailor the plan to your tastes, budget and health goals. Changing your diet? Keep taking your heart medicines A healthier diet works alongside medicines for cholesterol, blood pressure or heart disease, not instead of them. Talk to your doctor before stopping or changing any medicine. Get support from a practitioner who helps with heart health Find practitioners on HealthBank who work with heart health and healthy eating. Many offer a free discovery call, online, by phone or in person. [Find a heart health practitioner →](https://www.healthbank.io/practitioners?specialties%5B%5D=Heart+Health&specialties%5B%5D=Nutrition) ## Frequently asked questions ### What is the best diet for heart health? The Mediterranean diet has some of the strongest evidence, with fewer heart attacks and strokes in large trials.[1](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-1) Any pattern rich in plants, fish and healthy oils, and low in ultra-processed food, is a good choice.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) ### Is the Mediterranean diet good if I already have heart disease? Yes. In people with heart disease, it led to fewer repeat heart problems than a low-fat diet over seven years.[2](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-2) ### Can I eat red meat on a Mediterranean diet? Yes, in small amounts. The Heart Foundation suggests lean red meat one to three times a week.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) ### Does the Mediterranean diet lower cholesterol and blood pressure? It can, modestly. A Cochrane review found small reductions in blood pressure and LDL cholesterol.[3](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-3) ### Do I have to drink wine on a Mediterranean diet? No. Water is the best drink choice for a heart-healthy diet, and there's no need to start drinking alcohol.[4](https://blog.healthbank.io/the-mediterranean-diet-for-heart-health-what-to-eat-and-why-it-works#ref-4) ## References **Research** 1. Estruch R, Ros E, Salas-Salvadó J, et al. Primary prevention of cardiovascular disease with a Mediterranean diet supplemented with extra-virgin olive oil or nuts. *N Engl J Med.* 2018;378(25):e34. [View source](https://doi.org/10.1056/NEJMoa1800389) 2. Delgado-Lista J, Alcala-Diaz JF, Torres-Peña JD, et al. Long-term secondary prevention of cardiovascular disease with a Mediterranean diet and a low-fat diet (CORDIOPREV): a randomised controlled trial. *Lancet.* 2022;399(10338):1876–1885. [View source](https://doi.org/10.1016/S0140-6736(22)00122-2) 3. Rees K, Takeda A, Martin N, et al. Mediterranean-style diet for the primary and secondary prevention of cardiovascular disease. *Cochrane Database Syst Rev.* 2019;3(3):CD009825. [PubMed 30864165](https://pubmed.ncbi.nlm.nih.gov/30864165/) **Australian guidelines** 1. Heart Foundation. Heart-healthy eating pattern. [View source](https://www.heartfoundation.org.au/healthy-living/healthy-eating/heart-healthy-eating-pattern) *This article is general information, not medical advice. Speak with your doctor or practitioner about the right eating plan for your heart health.* [Heart Health](https://blog.healthbank.io/tag/heart-health) [![Robbie Clark](https://blog.healthbank.io/hs-fs/hubfs/Blog/Authors/robbie-clark-avatar.png?width=72&height=72&name=robbie-clark-avatar.png)](https://www.healthbank.io/p/robbie-clark) Written by **[Robbie Clark](https://www.healthbank.io/p/robbie-clark)** Robbie is a Sydney-based Accredited Practising Dietitian (APD) and Exercise Scientist with over 17 years of experience. He holds a Bachelor of Exercise Science (Nutrition) and a Master of Nutrition and Dietetics, and is the Director and Co-founder of HealthBank. [Book a free 15-min call](https://dashboard.healthbank.io/booking/attendance-modes?practitionerId=7a900b23-04a3-4c3c-b14e-e3405c1af6d7&consultationTypeId=4e536270-c479-40a5-af89-691502f4578d) [View Robbie's profile →](https://www.healthbank.io/p/robbie-clark) ## Related articles ### [Weight & metabolism 5 Weight Loss Myths It's Time to Let Go Of Weight loss myths, busted: does fat make you fat, are low-fat foods better, does skipping meals slow your ... Read article →](https://blog.healthbank.io/5-weight-loss-rules-its-time-to-let-go-of) ### Questions about using HealthBank? Find step-by-step guides, or chat with our support team. [Visit the help centre](https://help.healthbank.io)[Talk to us](https://www.healthbank.io/talk-to-us) [![](https://blog.healthbank.io/hs-fs/hubfs/HB_Logo.png?width=100&height=91&name=HB_Logo.png)HealthBank](https://www.healthbank.io) Book and join appointments, complete forms and manage your health record. 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