Written by: Sneha Jajoo
12 September 2025
The Mediterranean diet is rooted in whole foods that are rich in veggies, fruits, whole grains, olive oil, and fish—that nourish without being restrictive. Let's dive in to know how.
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Fresh produce and whole grains lower the blood pressure—Swap regular salt with low-sodium salt for extra heart benefits.
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High-fiber foods last longer, prevent overeating, and reduce obesity—one of the heart risks that should not be ignored.
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Olive oil and nuts provide healthy fats that lower LDL ("bad") cholesterol, which clogs the arteries.
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Nutrients like polyphenols can strengthen the blood vessels and protect brain function alongside heart health.
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Omega-3s from fish and antioxidants calm inflammation, which protects against heart attacks and strokes.
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✔ Use olive oil, not butter for cooking ✔ Add seafood to the diet ✔ Snack on nuts, not chips ✔ Limit sugary or processed foods
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The Mediterranean diet isn’t a quick fix. It’s a lifestyle that makes the heart stronger, life longer, and the meals more satisfying.
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