The Mediterranean diet really is so good for you. This is why.

Here are some of the most searched questions about the Mediterranean diet, answered by experts.

What exactly is the Mediterranean diet?

The Mediterranean diet isn’t so much a strict meal plan as it is a lifestyle, says Julia Zumpano, a registered dietitian who specializes in preventive cardiology at the Cleveland Clinic in Ohio. People who follow the Mediterranean diet tend to eat “foods that their grandparents would recognize,” added Dr. Heffron adds: whole, unprocessed foods with little or no additives.

The diet prioritizes whole grains, fruits, vegetables, legumes, nuts, herbs, spices and olive oil. Fish rich in omega-3 fatty acids, such as salmon, sardines and tuna, are the preferred animal protein source. Other lean animal proteins, such as chicken or turkey, are eaten to a lesser extent. And foods high in saturated fats, such as red meat and butter, are rarely eaten. Eggs and dairy products such as yogurt and cheese can also be part of the Mediterranean diet, but in moderation.

Moderate alcohol consumption, such as a glass of wine with dinner, is also allowed. although there has been recent debate on whether alcohol still deserves a place in the Mediterranean diet, given research suggesting that even small amounts of alcohol can have health consequences.

Breakfast can be a smashed avocado on whole-wheat toast with some fresh fruit and low-fat Greek yogurt, said Dr. Heffron. For lunch or dinner, a vegetable and grain dish cooked with olive oil and seasoned with herbs – roasted root vegetables, leafy greens, a side of hummus and small portions of pasta or whole-wheat bread, with a lean protein such as grilled fish.

“It’s very easy to follow, very sustainable, very realistic,” Ms. Zumpano said.

What are the health benefits of the Mediterranean diet?

A number of rigorous studies have shown that the Mediterranean diet contributes to better health, and especially better heart health, In many different ways. In one study published in 2018Researchers assessed nearly 26,000 women and found that those who followed the Mediterranean diet the most for 12 years had about a 25 percent lower risk of developing cardiovascular disease. This was mainly due to changes in blood sugar levels, inflammation and body mass index, the researchers reported. Other studies, in men and women, have come to similar conclusions.