12 Heart-Healthy Mediterranean Recipes for Beginners Over 60

If you’ve spoken to a doctor about heart health in recent years, there’s a good chance the Mediterranean diet came up. It is regularly ranked among the healthiest ways to eat in the world, and it has been studied for decades for its links to a healthier heart, a sharper mind and a longer life.

But knowing a diet is good for you and knowing how to actually start it are two very different things. Many people over 60 feel overwhelmed by unfamiliar ingredients, long recipe lists and conflicting advice. Do you need to buy expensive olive oil? What is bulgur? Is it all just salad?

This guide makes it simple. Below you’ll find a plain-language introduction to Mediterranean eating, a beginner’s pantry list, and 12 easy, heart-healthy recipes for breakfast, lunch, dinner and dessert, plus a bonus homemade hummus. Every recipe is vegetarian and completely egg-free, uses ingredients from any ordinary supermarket, and is written step by step for beginners. To pull it all together, there’s a 7-day meal plan so you know exactly what to cook each day.

What Is the Mediterranean Diet?

The Mediterranean diet isn’t a strict diet with rules and calorie counts. It’s simply the traditional way people have eaten for generations in countries around the Mediterranean Sea, such as Greece, southern Italy, Spain, Turkey, Lebanon and Morocco.

Although each country has its own dishes, they share a common foundation:

• Plenty of vegetables and fruit, eaten with every meal
• Beans, lentils and chickpeas as everyday staples
• Whole grains such as bulgur, whole-wheat bread, barley and couscous
• Extra-virgin olive oil as the main cooking and dressing fat
• Nuts and seeds as snacks and toppings
• Herbs and spices instead of heavy salt
• Moderate amounts of dairy, mostly yogurt and cheese
• Fruit as the usual dessert, with sweets saved for special occasions

The traditional diet also includes fish and small amounts of other animal foods. This guide is a fully vegetarian version, so beans, lentils, nuts, olive oil and dairy provide the protein and healthy fats instead. Many people in the Mediterranean region eat this way for much of the week, especially during traditional fasting periods, so these recipes are true to the cuisine.

Why It’s So Good for Your Heart After 60

The Mediterranean diet is one of the most researched eating patterns in the world. One of the best-known studies, the PREDIMED trial in Spain, followed thousands of older adults at high risk of heart disease. People who followed a Mediterranean diet with extra-virgin olive oil or nuts had roughly 30 percent fewer heart attacks, strokes and heart-related deaths than those on a reduced-fat diet.

Researchers believe several things work together:

• Healthier fats. Olive oil and nuts are rich in unsaturated fats, which support healthy cholesterol levels when they replace saturated fats like butter.
• Lots of fiber. Beans, vegetables and whole grains provide soluble fiber, which may help lower LDL (“bad”) cholesterol.
• Antioxidants. Colorful vegetables, fruit, herbs and extra-virgin olive oil are full of plant compounds that may help reduce inflammation.
• Less processed food. Home-cooked meals naturally contain less salt, added sugar and refined flour.

The Mediterranean diet is also linked to better blood sugar control, a healthy weight and even healthy brain aging. It’s no cure, and it works best alongside your medication, regular movement and your doctor’s advice, but it’s one of the most enjoyable ways to look after your heart.

The Mediterranean Way of Eating, Made Simple

Here’s an easy way to picture how often to eat each food group.

How often	What to eat
Every day	Vegetables, fruit, whole grains, beans and lentils, extra-virgin olive oil, nuts, herbs and spices, water
Most days, in moderate amounts	Greek yogurt, cheese such as feta, milk
Rarely	Sweets, sugary drinks, refined white bread and pastries, heavily processed snacks

If you only remember five things, make them these:

1. Make olive oil your main fat. Use it for cooking, roasting and dressing salads instead of butter or margarine.
2. Eat beans at least three times a week. Canned beans are perfectly fine.
3. Have a small handful of nuts most days. About ¼ cup of walnuts, almonds or pistachios.
4. Put vegetables in every meal. Even breakfast can include tomatoes, cucumber or greens.
5. Choose fruit for dessert. Save cakes and cookies for special occasions.

Your Beginner’s Mediterranean Pantry

You don’t need a gourmet kitchen. Stock these basics and you’ll be able to make every recipe in this guide.

Where	What to buy
Pantry	Extra-virgin olive oil, red wine vinegar, canned chickpeas, cannellini and butter beans (no salt added), red lentils, bulgur, whole-wheat pasta, whole-wheat couscous, canned tomatoes, tomato paste, tahini, walnuts, almonds, pistachios, honey
Spice rack	Dried oregano, ground cumin, ground coriander, paprika, cinnamon, turmeric, za’atar, black pepper
Fridge	Plain Greek yogurt, vegetarian feta, lemons, garlic, cucumbers, tomatoes, fresh parsley, mint and dill
Freezer	Frozen green beans, spinach and mixed vegetables

Budget tip: You don’t need expensive imported olive oil. A good-quality store-brand extra-virgin olive oil is fine for everyday cooking. Canned beans and frozen vegetables are just as nutritious as fresh and much easier for beginners.

A note on cheese: Traditional feta, halloumi and Parmesan are often made with animal rennet. To keep your meals fully vegetarian, look for cheese labeled “vegetarian” or “made with vegetable or microbial rennet.”

12 Heart-Healthy Mediterranean Recipes for Beginners

Bonus: 5-Minute Homemade Hummus

Hummus appears in two of the recipes below, so it’s worth learning first. Homemade hummus is creamier, cheaper and much lower in salt than most store-bought tubs.

Ingredients

• 1 can (15 oz) no-salt-added chickpeas, drained (save the liquid)
• 3 tbsp tahini
• Juice of 1 lemon
• 1 small garlic clove
• 2 tbsp extra-virgin olive oil
• ½ tsp ground cumin
• 3 to 4 tbsp of the chickpea liquid or cold water

How to make it

1. Add the tahini and lemon juice to a food processor and blend for 1 minute until creamy.
2. Add the chickpeas, garlic, olive oil and cumin.
3. Blend for 2 to 3 minutes, adding the liquid a spoonful at a time, until smooth.
4. Taste, then serve drizzled with olive oil and a pinch of paprika. Keeps for 5 days in the fridge.

Breakfast

1. Greek Yogurt with Honey, Walnuts and Figs (Greece)

In Greece, thick yogurt drizzled with honey and nuts is a classic breakfast and dessert. It takes two minutes and feels like a treat.

Prep time: 3 minutes | Serves: 1

Ingredients

• ¾ cup plain Greek yogurt
• 2 fresh figs, quartered (or 2 dried figs, chopped)
• 1 tbsp chopped walnuts
• 1 tsp honey
• Pinch of cinnamon

How to make it

1. Spoon the yogurt into a bowl.
2. Arrange the figs on top.
3. Sprinkle with walnuts and cinnamon.
4. Drizzle with honey and serve.

Why it’s heart-healthy: Protein from yogurt, omega-3 fats from walnuts, and fiber from figs.

Beginner tip: When figs aren’t in season, use berries, sliced pear or a chopped orange.

2. Hummus Toast with Cucumber, Tomato and Za’atar (Levant)

A savory Middle Eastern-style breakfast that’s fresh, filling and ready in five minutes. Za’atar is a fragrant blend of thyme, sesame seeds and sumac found in most supermarkets.

Prep time: 5 minutes | Serves: 1

Ingredients

• 1 to 2 slices whole-grain bread
• 3 tbsp homemade hummus
• ¼ cucumber, thinly sliced
• 1 small tomato, sliced
• 1 tsp extra-virgin olive oil
• ½ tsp za’atar (or dried thyme and sesame seeds)
• A few fresh mint leaves (optional)

How to make it

1. Toast the bread.
2. Spread the hummus thickly over the toast.
3. Layer the cucumber and tomato on top.
4. Drizzle with olive oil and sprinkle with za’atar and mint.

Why it’s heart-healthy: Chickpeas and whole grains add fiber, and olive oil supplies healthy fats.

Beginner tip: If you prefer, use a low-sodium store-bought hummus while you build confidence.

Lunch

3. Classic Greek Village Salad (Horiatiki) (Greece)

The authentic Greek salad has no lettuce at all. It’s simply ripe tomatoes, crisp cucumber, peppers, onion and olives, topped with a slab of feta and plenty of good olive oil.

Prep time: 10 minutes | Serves: 2

Ingredients

• 3 ripe tomatoes, cut into wedges
• 1 cucumber, halved and sliced
• 1 green bell pepper, sliced into rings
• ½ small red onion, thinly sliced
• 8 Kalamata olives
• 2 oz vegetarian feta, in one slab or crumbled
• 2 tbsp extra-virgin olive oil
• 1 tsp red wine vinegar
• ½ tsp dried oregano
• Black pepper

How to make it

1. Place the tomatoes, cucumber, pepper and onion in a wide bowl.
2. Scatter the olives over the top.
3. Lay the feta on top.
4. Drizzle with olive oil and vinegar.
5. Sprinkle with oregano and pepper. Serve with whole-grain bread to soak up the juices.

Why it’s heart-healthy: Fresh vegetables and olive oil provide antioxidants and healthy fats.

Beginner tip: Feta and olives are naturally salty, so there’s no need to add any extra salt.

4. Lemony Red Lentil Soup (Turkey)

This golden Turkish soup, called mercimek çorbası, is one of the easiest recipes in the Mediterranean kitchen. Red lentils cook down in just 20 minutes into a smooth, comforting soup.

Prep time: 10 minutes | Cook time: 25 minutes | Serves: 4

Ingredients

• 2 tbsp extra-virgin olive oil
• 1 onion, chopped
• 1 carrot, chopped
• 2 garlic cloves, minced
• 1 tbsp tomato paste
• 1 tsp ground cumin and 1 tsp paprika
• 1 cup red lentils, rinsed
• 5 cups low-sodium vegetable broth
• Juice of 1 lemon
• Fresh mint or parsley, to serve

How to make it

1. Heat the olive oil in a large pot and cook the onion and carrot for 6 minutes.
2. Add the garlic, tomato paste and spices and stir for 1 minute.
3. Add the lentils and broth and bring to a boil.
4. Lower the heat and simmer for 20 minutes until the lentils are very soft.
5. Blend until smooth.
6. Stir in the lemon juice and serve with fresh herbs and a drizzle of olive oil.

Why it’s heart-healthy: Lentils provide protein and soluble fiber, which may help support healthy cholesterol.

Beginner tip: Red lentils need no soaking and fall apart as they cook, so this soup is almost impossible to get wrong.

5. Herb Tabbouleh with Bulgur (Lebanon)

True Lebanese tabbouleh is a fresh herb salad with just a little grain, not the other way round. Bright with lemon and mint, it’s a wonderful side for hummus and falafel.

Prep time: 20 minutes | Serves: 4

Ingredients

• ⅓ cup fine bulgur
• 2 large bunches flat-leaf parsley, finely chopped
• ½ cup fresh mint leaves, finely chopped
• 3 tomatoes, finely diced
• ½ cucumber, finely diced
• 3 green onions, thinly sliced
• Juice of 2 lemons
• 3 tbsp extra-virgin olive oil
• Black pepper and a pinch of cinnamon

How to make it

1. Place the bulgur in a bowl, cover with boiling water, and soak for 15 minutes. Drain well.
2. Add the parsley, mint, tomatoes, cucumber and green onions to a large bowl.
3. Stir in the bulgur.
4. Dress with lemon juice, olive oil, pepper and cinnamon.
5. Toss well and let it sit for 10 minutes before serving.

Why it’s heart-healthy: Herbs, vegetables and whole-grain bulgur make it rich in fiber and antioxidants.

Beginner tip: Use a food processor to chop the parsley and mint in seconds.

6. Baked Falafel Pitas with Tzatziki (Middle East)

Falafel is usually deep-fried, but baking gives you the same crisp outside and tender inside with far less oil. Tucked into a pita with salad and cool tzatziki, it’s a satisfying lunch.

Prep time: 15 minutes | Cook time: 25 minutes | Serves: 4 (about 16 falafel)

Ingredients

• 1 can (15 oz) no-salt-added chickpeas, drained and patted very dry
• ½ small onion, roughly chopped
• 2 garlic cloves
• ½ cup fresh parsley and ¼ cup fresh cilantro
• 1 tsp ground cumin and 1 tsp ground coriander
• 3 tbsp chickpea flour or all-purpose flour
• 1 tsp baking powder
• 2 tbsp extra-virgin olive oil
• For the tzatziki: ¾ cup plain Greek yogurt, ½ cucumber (grated and squeezed), 1 small garlic clove (grated), 1 tsp lemon juice, 1 tbsp fresh dill
• To serve: 4 whole-wheat pitas, lettuce, tomato, cucumber and hummus

How to make it

1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment.
2. Pulse the onion, garlic and herbs in a food processor until finely chopped.
3. Add the chickpeas, spices, flour and baking powder. Pulse until the mixture holds together but still has some texture.
4. Roll into 16 small balls and flatten slightly. Place on the tray and brush with olive oil.
5. Bake for 12 minutes, flip, and bake for 10 to 12 minutes more until golden.
6. Stir the tzatziki ingredients together.
7. Fill warm pitas with salad, falafel, hummus and a spoonful of tzatziki.

Why it’s heart-healthy: Baked instead of fried, with fiber-rich chickpeas and protein-rich yogurt.

Beginner tip: Dry the chickpeas well with a towel. Wet chickpeas make falafel fall apart.

Dinner

7. Greek Green Beans and Potatoes in Tomato Sauce (Fasolakia) (Greece)

Fasolakia is a much-loved Greek one-pot dish of green beans and potatoes slowly simmered in tomato and olive oil. The beans become soft and silky, and the sauce is perfect with crusty bread and a piece of feta.

Prep time: 15 minutes | Cook time: 45 minutes | Serves: 4

Ingredients

• ¼ cup extra-virgin olive oil
• 1 large onion, sliced
• 3 garlic cloves, sliced
• 1½ lb green beans, fresh or frozen, trimmed
• 2 medium potatoes, cut into chunks
• 1 can (14 oz) no-salt-added crushed tomatoes
• 1 cup water
• ¼ cup fresh dill or parsley, chopped
• Black pepper
• Vegetarian feta and whole-grain bread, to serve

How to make it

1. Heat the olive oil in a large pot and cook the onion for 8 minutes until soft.
2. Add the garlic and cook for 1 minute.
3. Add the green beans and potatoes and stir to coat in the oil.
4. Pour in the tomatoes and water and bring to a simmer.
5. Cover and cook on low for 35 to 40 minutes, stirring now and then, until everything is very tender.
6. Stir in the herbs and pepper. Serve with feta and bread.

Why it’s heart-healthy: Vegetables cooked in olive oil and tomato, a combination rich in antioxidants such as lycopene.

Beginner tip: Frozen green beans work perfectly and save all the trimming.

8. Stuffed Eggplant with Tomatoes and Herbs (Imam Bayildi) (Turkey)

Legend says this Turkish dish was so delicious that the imam who first tasted it fainted. Tender baked eggplant halves are filled with a sweet, garlicky onion and tomato mixture.

Prep time: 15 minutes | Cook time: 50 minutes | Serves: 4

Ingredients

• 2 medium eggplants, halved lengthwise
• 3 tbsp extra-virgin olive oil, divided
• 2 onions, thinly sliced
• 4 garlic cloves, sliced
• 3 tomatoes, diced (or 1 can no-salt-added diced tomatoes)
• 1 tsp ground cinnamon and ½ tsp paprika
• ½ cup fresh parsley, chopped
• ½ cup water
• Plain Greek yogurt, to serve

How to make it

1. Preheat the oven to 400°F (200°C).
2. Score the cut side of the eggplants in a crisscross pattern, brush with 1 tbsp olive oil, and roast cut side up for 20 minutes.
3. Meanwhile, cook the onions in the remaining oil for 12 minutes until soft and golden.
4. Add the garlic, tomatoes and spices and cook for 5 minutes. Stir in the parsley.
5. Press down the center of each eggplant half with a spoon to make room, then pile the filling on top.
6. Pour the water into the dish, cover with foil, and bake for 25 minutes more.
7. Serve warm or at room temperature with a spoonful of yogurt.

Why it’s heart-healthy: Eggplant is high in fiber, and the dish is built on vegetables and olive oil.

Beginner tip: This dish tastes even better the next day, so it’s ideal for making ahead.

9. Whole-Wheat Pasta with Roasted Cherry Tomatoes and White Beans (Italy)

Roasting cherry tomatoes with garlic and olive oil turns them into a sweet, jammy sauce with no chopping at all. White beans add protein and make this simple pasta very filling.

Prep time: 5 minutes | Cook time: 25 minutes | Serves: 4

Ingredients

• 2 pints (about 4 cups) cherry tomatoes
• 4 garlic cloves, lightly crushed
• 3 tbsp extra-virgin olive oil
• ½ tsp dried oregano and a pinch of chili flakes
• 8 oz whole-wheat pasta
• 1 can (15 oz) no-salt-added cannellini beans, rinsed
• 2 cups baby spinach
• Fresh basil and grated vegetarian hard cheese, to serve

How to make it

1. Preheat the oven to 400°F (200°C).
2. Toss the tomatoes and garlic with olive oil, oregano and chili flakes in a baking dish.
3. Roast for 20 to 25 minutes until the tomatoes burst.
4. Meanwhile, cook the pasta according to the package. Save ½ cup of the pasta water before draining.
5. Stir the beans and spinach into the hot tomatoes, and lightly crush some tomatoes with a fork.
6. Add the pasta and a splash of pasta water and toss until glossy.
7. Top with basil and a little cheese.

Why it’s heart-healthy: Whole-grain pasta, beans and olive oil in a balanced, fiber-rich meal.

Beginner tip: Keep portions to about 1 cup of cooked pasta and fill the rest of your plate with salad.

10. Moroccan Vegetable and Chickpea Tagine (Morocco)

A tagine is a gently spiced Moroccan stew. You don’t need a special pot; a regular saucepan works perfectly. Warm spices and a few dried apricots give it a lovely sweet-savory flavor.

Prep time: 15 minutes | Cook time: 35 minutes | Serves: 4

Ingredients

• 2 tbsp extra-virgin olive oil
• 1 onion, chopped
• 2 garlic cloves and 1 tsp fresh ginger, minced
• 1 tsp ground cumin, 1 tsp cinnamon, ½ tsp turmeric and ½ tsp paprika
• 2 carrots, sliced
• 2 cups butternut squash or sweet potato, cubed
• 1 zucchini, chopped
• 1 can (14 oz) no-salt-added diced tomatoes
• 1 can (15 oz) no-salt-added chickpeas, rinsed
• 6 dried apricots, chopped
• 1½ cups low-sodium vegetable broth
• Fresh cilantro and toasted almonds, to serve
• Whole-wheat couscous, to serve

How to make it

1. Heat the oil in a large pot and cook the onion for 6 minutes.
2. Add the garlic, ginger and spices and stir for 1 minute.
3. Add the carrots, squash, tomatoes, chickpeas, apricots and broth.
4. Bring to a boil, then cover and simmer for 20 minutes.
5. Add the zucchini and simmer for 8 to 10 minutes more until all the vegetables are tender.
6. Serve over whole-wheat couscous, topped with cilantro and almonds.

Why it’s heart-healthy: A colorful mix of vegetables, fiber-rich chickpeas and heart-friendly spices.

Beginner tip: Whole-wheat couscous cooks in 5 minutes by simply soaking it in boiling water.

11. Greek Baked Giant Beans (Gigantes Plaki) (Greece)

Gigantes plaki is a favorite Greek comfort dish of large, creamy beans baked in a thick tomato and herb sauce. Canned butter beans make it easy enough for any beginner.

Prep time: 10 minutes | Cook time: 40 minutes | Serves: 4

Ingredients

• 3 tbsp extra-virgin olive oil
• 1 onion, finely chopped
• 1 carrot, grated
• 2 garlic cloves, minced
• 1 can (14 oz) no-salt-added crushed tomatoes
• 1 tbsp tomato paste
• 1 tsp dried oregano
• 2 cans (15 oz each) butter beans or large white beans, rinsed
• ½ cup water
• ¼ cup fresh dill or parsley, chopped
• 2 oz crumbled vegetarian feta (optional)

How to make it

1. Preheat the oven to 375°F (190°C).
2. Heat the olive oil in an ovenproof pan and cook the onion and carrot for 8 minutes.
3. Add the garlic, tomatoes, tomato paste and oregano and simmer for 5 minutes.
4. Stir in the beans, water and herbs.
5. Transfer to the oven, uncovered, and bake for 25 to 30 minutes until thick and bubbling.
6. Sprinkle with feta and serve with bread and a green salad.

Why it’s heart-healthy: Beans provide plant protein and soluble fiber, baked with tomatoes and olive oil.

Beginner tip: Soft and spoonable, this dish is excellent for anyone who finds chewing difficult.

Dessert

12. Honey-Baked Pears with Greek Yogurt and Pistachios

In Mediterranean homes, dessert is usually fruit. Baking pears with a little honey and cinnamon turns them soft and syrupy, and a spoonful of yogurt makes it feel special.

Prep time: 5 minutes | Cook time: 30 minutes | Serves: 4

Ingredients

• 2 ripe pears, halved and cored
• 1 tbsp honey
• ½ tsp ground cinnamon
• ¼ cup water or orange juice
• ½ cup plain Greek yogurt
• 2 tbsp unsalted pistachios, chopped

How to make it

1. Preheat the oven to 375°F (190°C).
2. Place the pears cut side up in a small baking dish.
3. Drizzle with honey, sprinkle with cinnamon, and pour the water or juice into the dish.
4. Bake for 25 to 30 minutes until tender, spooning the juices over them halfway through.
5. Serve warm with a spoonful of yogurt, the pan juices and chopped pistachios.

Why it’s heart-healthy: Fruit, nuts and yogurt replace butter-rich cakes and pastries.

Beginner tip: Use a melon baller or teaspoon to scoop out the pear cores easily.

7-Day Mediterranean Meal Plan for Beginners

This plan reuses leftovers so you only cook three or four times a week. Add fruit or a small handful of nuts as snacks.

Day	Breakfast	Lunch	Dinner
Monday	Greek yogurt with honey and walnuts	Greek village salad with bread	Red lentil soup
Tuesday	Hummus toast	Leftover lentil soup	Fasolakia with feta
Wednesday	Greek yogurt with fruit	Leftover fasolakia	Roasted tomato and white bean pasta
Thursday	Hummus toast	Tabbouleh with hummus and pita	Moroccan chickpea tagine
Friday	Greek yogurt with figs	Leftover tagine	Imam bayildi with salad
Saturday	Hummus toast	Baked falafel pitas	Gigantes plaki with bread
Sunday	Greek yogurt with berries	Leftover gigantes	Greek salad and leftover falafel, then honey-baked pears

Tips for Starting the Mediterranean Diet After 60

• Start small. Begin with one Mediterranean meal a day, then add more as you gain confidence.
• Cook once, eat twice. Soups, stews and baked beans keep for several days and freeze well, which is ideal if you cook for one or two.
• Choose softer dishes when needed. Lentil soup, fasolakia, gigantes and the tagine are all soft and easy to chew.
• Watch the salt. Feta, olives and some canned foods are salty. Rinse canned beans, choose “no salt added,” and let herbs and lemon provide flavor.
• Eat together when you can. Sharing meals with family or friends is a treasured part of Mediterranean life.
• About wine: Although wine is part of traditional Mediterranean culture, there is no need to start drinking for your health. Alcohol can interact with many medications common after 60, so talk to your doctor if you have questions.

Safety Notes

• Blood thinners. If you take warfarin, try to keep your intake of leafy greens and herbs like parsley steady from week to week, as their vitamin K content can affect your medication.
• Kidney conditions. Beans, tomatoes, potatoes and dried fruit are high in potassium. If you have kidney disease, follow your care team’s advice.
• Talk to your doctor before making major changes to your diet, especially if you take medication for blood pressure, cholesterol or diabetes.

Frequently Asked Questions

What is the easiest way to start the Mediterranean diet?

Start by switching to olive oil as your main fat, adding beans to your meals three times a week, and eating fruit for dessert. Then try one new recipe a week, such as the red lentil soup or Greek salad in this guide.

Can you follow the Mediterranean diet without eating fish or meat?

Yes. A vegetarian Mediterranean diet built on beans, lentils, chickpeas, whole grains, nuts, olive oil, vegetables and dairy keeps the core features of the traditional pattern. Walnuts and ground flaxseed can help provide plant-based omega-3 fats.

How much olive oil should I use a day?

Many Mediterranean diet studies used around 2 to 4 tablespoons of extra-virgin olive oil a day, spread across meals and replacing other fats. Olive oil is high in calories, so if you’re watching your weight, measure it rather than pouring freely.

Is the Mediterranean diet good for high cholesterol?

The Mediterranean diet is associated with healthier cholesterol levels, largely because it replaces saturated fats with unsaturated fats and adds plenty of soluble fiber from beans, oats and vegetables. Keep taking any prescribed medication and check your levels with your doctor.

Is the Mediterranean diet expensive?

It doesn’t have to be. Many of its staples, such as dried or canned beans, lentils, bulgur, canned tomatoes, onions, carrots and seasonal vegetables, are among the cheapest foods in the supermarket. A store-brand extra-virgin olive oil works well for everyday cooking.

Your Mediterranean Journey Starts With One Meal

The Mediterranean diet isn’t about perfection or strict rules. It’s about enjoying colorful vegetables, hearty beans, fresh herbs, good olive oil and simple, home-cooked food, ideally shared with people you love. Pick two or three recipes from this guide to try this week, stock your pantry with the basics, and let the habit grow one meal at a time.

Save this guide to your Pinterest board so you have all 12 recipes and the 7-day plan ready when you shop, and share it with a friend who wants to take better care of their heart too.

Disclaimer: This article is for general information only and is not medical advice. If you have heart disease, high blood pressure, high cholesterol, diabetes or kidney disease, or take medications such as blood thinners, talk with your doctor or a registered dietitian before making significant changes to your diet.