11M
Deaths linked to poor diet each year
Unhealthy diets were linked to about 11 million adult deaths worldwide in 2017 — more than any other risk factor, including tobacco.
Source: GBD, The Lancet 2019
Mediterranean diet
What the Mediterranean diet is, the foods to eat, the evidence for heart health and a simple 7-day Mediterranean meal plan using UK supermarket foods.
The evidence
~30%
fewer heart attacks, strokes and cardiovascular deaths in the PREDIMED trial
#1
regularly ranked among the best overall diets by experts
2+
portions of fish a week, one oily
Daily
vegetables, fruit, wholegrains, beans, nuts and olive oil
Mediterranean diet foods
Eat every day
Vegetables, fruit, wholegrains, beans, lentils, nuts, seeds, herbs and extra virgin olive oil.
Eat a few times a week
Fish and seafood, poultry, eggs, yoghurt and cheese in moderate amounts.
Eat less often
Red meat, processed meat, sweets, refined grains and sugary drinks.
Drink
Mostly water. Alcohol is not required — UK advice is no more than 14 units a week.
7-day Mediterranean meal plan (UK)
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Greek-style yoghurt, berries, walnuts | Lentil soup with wholemeal bread | Baked salmon, new potatoes, green beans |
| Tue | Porridge with banana and almonds | Chickpea, tomato and cucumber salad with feta | Chicken and vegetable traybake with olive oil |
| Wed | Wholemeal toast, avocado, tomato | Tuna, bean and red onion salad | Wholewheat pasta with tomato, spinach and white beans |
| Thu | Yoghurt, oats and grated apple | Leftover pasta salad | Mackerel with bulgur and roasted peppers |
| Fri | Shakshuka (eggs in tomato sauce) | Hummus, falafel and salad wrap | Prawn and vegetable stir-fry with brown rice |
| Sat | Scrambled eggs with mushrooms | Minestrone soup | Homemade wholemeal pizza with vegetables |
| Sun | Overnight oats with berries | Roast chicken, vegetables and jacket potato | Lentil and vegetable stew |
Tip
Frozen vegetables, tinned fish, tinned tomatoes and tinned beans make the Mediterranean diet affordable in the UK.
World health facts
All facts1 in 5
Deaths tied to diet
Roughly one in every five deaths globally is associated with dietary risks.
Source: GBD, The Lancet 2019
17.9M
Heart disease deaths per year
Cardiovascular diseases are the world's leading cause of death; an unhealthy diet is a key risk factor.
Source: WHO 2021
830M
People living with diabetes
Adults with diabetes rose from about 200 million in 1990 to around 830 million in 2022.
Source: WHO / NCD-RisC, The Lancet 2024
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Questions people ask
What do you eat on a Mediterranean diet?
Mostly vegetables, fruit, wholegrains, beans, nuts, olive oil and fish, with moderate dairy and poultry, and little red or processed meat and sugar.
Is the Mediterranean diet good for weight loss?
It can help when combined with sensible portions; studies show similar or better weight loss than low-fat diets, plus strong heart benefits.
Can you eat bread and pasta on a Mediterranean diet?
Yes — choose wholegrain versions and keep portions moderate alongside plenty of vegetables.
Sources
- • NHS: What is a Mediterranean diet?
- • PREDIMED trial, NEJM (2018)
- • British Heart Foundation
- • Harvard T.H. Chan School of Public Health
General information based on UK public health sources, not medical advice. Speak to your GP or a registered dietitian before major diet changes, especially if you are pregnant, have a health condition or take medication.