Mediterranean Anti-Inflammatory Diet

Authors: Amina Khalpey, PhD, Ujjawal Kumar, BA, Parker Wilson, BS, Jessa Deckwa, BS, Zain Khalpey, MD, PhD

The Mediterranean diet is an eating plan based on the traditional foods that people eat in countries like Italy, Greece, and Spain. It is a healthy well-balanced way of eating that is high in fruits and vegetables, whole grains, legumes, and olive oil. It also includes moderate amounts of fish, dairy, and poultry and a very small amount of red meat. Generally, this diet is low in processed and refined foods.

The Mediterranean Diet has been linked to numerous health benefits, such as a reduced risk of chronic diseases, improved cardiovascular health, and a longer life expectancy. Studies have also found that the Mediterranean diet may help reduce the risk of cancer, lower levels of inflammation, and protect against cognitive decline. In addition, research suggests that following the Mediterranean diet may reduce the risk of obesity, improve insulin sensitivity, and lower blood pressure. Overall, the Mediterranean diet is a nutritious way of eating that can help promote overall health and well-being.

As a principle, this eating plan emphasizes enjoying meals with friends and family, so make sure to eat with those close to you! This is a great way to get the nutrition you need while enjoying delicious and flavorful meals.


This meal plan should not be used as a substitute for medical advice. We recommend consulting a physician before making any dietary changes, especially for those with heart conditions.

Repeat for second week, including variety of proteins, vegetables and whole grains to ensure adequate nutrient intake.


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