Are you curious about the Mediterranean diet? The Mediterranean diet is not a diet in the typical sense. Recognizing that chronic disease is impacted by the foods we eat, American physiologist Ancel Keys coined the term “Mediterranean diet “in 1960. He studied the eating habits of people in seven countries, including Greece and Italy, and found that heart disease rates were lower there. Countries in the Mediterranean region include: Greece, Italy (especially Southern Italy), Spain, and France, but also includes parts of Portugal, Malta, Cyprus, and even North African/Middle Eastern nations like Morocco, Algeria, and Israel.
Typically, when we think of Italy and Greece today, we think of American favorites such as pasta, pizza, and other dishes that may be rich in fat, carbohydrates, and cholesterol; however, the Mediterranean diet is based on the original ways of eating in this region of the world. The populations Ancel Keys studied were found to have a lifestyle that is centered around a heart-healthy eating pattern focusing on whole foods like vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil, with moderate dairy/poultry/eggs, and limited red meat. This lifestyle promotes overall wellness and prevents chronic diseases like heart disease and diabetes. It emphasizes fresh, minimally processed foods, healthy fats, and enjoyable mealtimes, rather than strict calorie counting, and is associated with benefits such as improved heart health, enhanced brain function, and better blood sugar control.
Like any health and wellness plan, the Mediterranean diet is more beneficial when a fitness program is incorporated. People of the Mediterranean region, where Keys conducted his research, were found to have active lifestyles that included gardening, yard work, walking, and other physical activities. A study conducted by the National Institutes of Health in 2007 showed that moderate exercise is associated with a lower rate of mortality from cardiovascular disease.
There are many benefits of choosing the Mediterranean diet. The Mediterranean diet has been found by researchers to lower the risk of cardiovascular disease, stroke, and related risk factors, such as obesity, high blood pressure, and high cholesterol. It may also benefit brain health by improving cognitive function. The Mediterranean diet helps manage blood sugar and reduce complications from diabetes. It can also support weight loss without strict calorie counting. Remember always consult with your physician before starting a new diet or fitness program.
The NC State University “Med Instead of Meds” curriculum has an extensive collection of recipes that provide the tools you need to make the Mediterranean lifestyle delicious and enjoyable. The curriculum focuses on the key components of the “Med Way”. These components include: eating lots of fruits and vegetables, making most of your grains whole, eating plant proteins such as beans and legumes, enjoying seafood at least 2-3 times a week, choosing nuts and seeds as snacks or toppings, replacing solid fats like butter with healthy fats, such as olive oil, flavoring food with herbs and spices to reduce salt, and limiting added sugar.
To learn more about Med Instead of Meds contact your N.C. Cooperative Extension County Family Consumer Science Agent. In Richmond County join us for Med Instead of Meds classes on Wednesdays at 2:00 now through February 18, 2026 at the Hamlet Library, located at 302 Main Street, Hamlet, NC.
The Richmond County Cooperative Extension Office helps provide research-based education and technology to the producers and citizens of this great county. The office is located at 123 Caroline St. in Rockingham, or see our website at richmond.ces.ncsu.edu for more information.
