It’s never too late to start eating healthier. Studies show that making changes in your 50’s and 60’s can yield great results in your retirement years1. In recent years, the Mediterranean diet has been touted as being great for many areas of health, especially heart health. This has been in response to a growing body of evidence supporting the notion. However, how does the diet work? Here are some core tenets of the Mediterranean diet.

  • Eating primarily plant-based foods such as fruits, vegetables, whole grains, legumes, and nuts
  • Using herbs and spices for flavor instead of salt
  • Replace butter and margarine with healthy fats such as olive and canola oil
  • Eating poultry and fish at least twice a week
  • Limiting red meat consumption (usually just a few times a month)
  • Eating moderate amounts of cheese and yogurt
  • Drinking plenty of water
  • Drink wine in moderation (usually two 5-ounce glasses for men and one for women a day)

The idea of the Mediterranean diet is to limit the consumption of unhealthy fats and eat healthier ones.  


Samieri, Cécilia, et al. “The Association Between Dietary Patterns at Midlife and Health in Aging: An Observational Study.” Annals of Internal Medicine, American College of Physicians, 5 Nov. 2013,

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