Mediterranean diet benefits for men: heart, hormones and healthy aging

Why men should consider the Mediterranean diet

For men aged 35 to 65, long-term health isn’t just about building muscle or lowering the number on the scale—it’s about protecting the heart, maintaining testosterone levels, and aging well. Chronic conditions like high blood pressure, heart disease, and low testosterone are common concerns for men, often worsened by the typical Western diet, which is heavy in processed foods and refined carbs.

That’s where the Mediterranean diet benefits for men come into sharp focus.

Inspired by the traditional eating patterns of countries bordering the Mediterranean Sea, this plant-forward diet emphasizes vegetables, fruits, whole grains, legumes, nuts, olive oil, fish, and lean protein. It also minimizes added sugars, red meat, and ultra-processed foods.

Beyond healthy weight loss when implemented in a program like the Mayo Clinic Diet, the Mediterranean diet has been proven to support a range of men’s health priorities, including:

• Lowering the risk of heart disease and stroke
• Supporting testosterone production
• Slowing the aging process

Adopting this approach can be a powerful preventive tool—one that aligns with long-term, sustainable health goals. And for men looking to avoid or reduce medications, the evidence is compelling. Just ask Rich, who lost 56 pounds on the Mayo Clinic Diet and was able to stop the blood pressure medication he had been on since his 20s.

Rich lost 56 lbs and stopped blood pressure medication by following the Mayo Clinic Diet

Cardiovascular benefits of the Mediterranean diet for men

Cardiovascular disease is the number one killer of men in the US—but it’s largely preventable through lifestyle, particularly diet.

The Mediterranean diet for men’s heart health is supported by decades of research. According to Mayo Clinic and studies published by the American Heart Association, this eating pattern has been shown to:

• Lower LDL (bad) cholesterol and triglyceride levels
• Improve the function of HDL (good) cholesterol
• Reduce blood pressure
• Improve circulation and endothelial function
• Decrease risk of heart attack and stroke

Why is it so effective?

The Mediterranean diet is rich in monounsaturated fats (from olive oil, nuts, and avocados), omega-3 fatty acids (from fish such as salmon and sardines), fiber, and antioxidants—all of which play key roles in cardiovascular health.

Here are some heart-healthy staples to include regularly:

• Olive oil (your primary cooking fat)
• Leafy greens like spinach and kale
• Fatty fish at least twice per week
• Legumes such as lentils, chickpeas, and black beans
• Whole grains like barley, oats, and farro
• Nuts and seeds (unsalted and raw, if possible)
• Fruits (fresh or frozen, not dried or juice)

What sets the Mediterranean approach apart is that it isn’t a short-term fix—it’s a long-term shift. The Mayo Clinic Diet’s Heart Health program incorporates this style of eating with practical tools, making it easier to apply these heart-protective principles to your daily routine.

Video: Dr. Hensrud explains the benefits of the Mayo Clinic Diet for heart health

Hormonal health and testosterone support

Testosterone levels naturally decline with age, but certain lifestyle factors—like chronic stress, excess body fat, and poor diet—can speed up that process. One of the most overlooked aspects of hormone health is nutrition.

The Mediterranean diet and testosterone connection lies in its anti-inflammatory, nutrient-rich foundation. Inflammatory markers such as C-reactive protein and IL-6 are often elevated in men with low testosterone. The Mediterranean diet helps reduce these markers, supporting hormone balance and testicular function.

Healthy fats, in particular, are critical. Unlike ultra-low-fat diets that may suppress testosterone, the Mediterranean diet includes:

• Monounsaturated fats (olive oil, nuts)
• Omega-3 fatty acids (salmon, mackerel, walnuts)
• Zinc-rich foods (shellfish, legumes, whole grains)
• Magnesium-rich options (spinach, almonds, beans)

These nutrients are essential for testosterone synthesis and hormonal equilibrium.

Polyphenols—natural compounds found in berries, red grapes, olives, and green tea—also support the endocrine system. They help reduce oxidative stress, which can negatively impact testosterone levels and sperm quality.

For men focused on maintaining energy, libido, muscle mass, and mood as they age, a men’s hormone health diet like the Mediterranean plan offers a simple yet powerful advantage.

Anti-aging and longevity effects

No diet can stop time, but the Mediterranean diet for aging comes close. Its emphasis on whole foods, antioxidants, and healthy fats helps combat the key drivers of aging: inflammation, oxidative stress, and cellular damage.

Studies have linked the Mediterranean diet to:

• Reduced telomere shortening (a key marker of cellular aging)
• Lower risk of Alzheimer’s and age-related cognitive decline
• Better muscle function and preserved mobility in older adults

Compared to the Western diet, which promotes insulin resistance and chronic disease, the Mediterranean pattern supports brain health and independence as you age.

Key nutrients for longevity include:

• Polyphenols (from olive oil, grapes, berries)
• Omega-3s (from fatty fish, walnuts)
• Fiber and antioxidants (from a variety of fruits and vegetables)

It’s not just about what you eat but how you live. The Mediterranean lifestyle benefits include social connection, regular movement, mindful eating, and adequate rest—all known to promote healthier aging in men.

Weight management and metabolic health

Men tend to gain visceral fat—the type that accumulates around the belly and increases risk of heart disease and type 2 diabetes. Fortunately, the Mediterranean diet helps combat this by improving insulin sensitivity and lowering systemic inflammation.

Unlike low-carb or high-protein fads, the Mediterranean diet focuses on nutrient density over caloric density. This means you can eat satisfying portions that fill you up without spiking blood sugar or promoting fat storage.

Scientific studies show that people following the Mediterranean diet:

• Lose more abdominal fat
• Maintain lean muscle mass
• Reduce risk of metabolic syndrome

And because the Mediterranean diet encourages slow-digesting carbs and healthy fats, it helps regulate hunger hormones like ghrelin and leptin—making weight loss more sustainable.

Mayo Clinic Diet’s Mediterranean meal plan integrates these principles with delicious recipes that support stable energy levels throughout the day.

Real-life Mediterranean diet plan for men

Here’s a sample day on a men’s diet for longevity using Mediterranean principles:

Breakfast	Scrambled eggs with spinach and feta and a slice of whole-grain toast with olive oil. Fresh berries and black coffee.
Lunch	Grilled salmon over a quinoa and chickpea salad with olive oil and lemon dressing.
Snack	Handful of almonds or hummus with veggies, and fresh fruit.
Dinner	Chicken or tofu stir-fry with olive oil, seasonal vegetables and herbs. Side of farro or brown rice.

Tips for men:

• Prioritize lean proteins and fiber at every meal
• Hydrate throughout the day—water and herbal teas are ideal
• Include strength-building foods like legumes and seeds

Want more ideas? Explore our full Mediterranean meal plan popular with men.

How to transition to a Mediterranean diet as a man

Changing how you eat doesn’t mean overhauling your life overnight. Start with small, practical steps:

• Swap your pantry: Replace butter with olive oil; white bread with whole grains.
• Focus on protein choices: Choose fish, legumes, and poultry over processed meats.
• Rethink your plate: Make vegetables the star, with grains and protein as supportive players.

Worried that it’s “too low in protein”? Don’t be. The Mediterranean diet includes ample protein from fish, legumes, dairy, and lean meats—all while protecting your heart.

You don’t have to go it alone. The Mayo Clinic Diet Mediterranean meal plan gives you a dietitian-designed eating plan, shopping lists, and recipes that make it easy to start.

Ready to begin? Download a sample of our Mediterranean meal plan.

Commit to a healthier you

The Mediterranean diet benefits for men go far beyond weight loss. From stronger hearts and balanced hormones to sharper minds and longer lives, this time-tested lifestyle offers a roadmap to better health.

Whatever your stage in life, it’s never too early—or too late—to invest in yourself.

Let the Mayo Clinic Diet be your trusted partner in making the Mediterranean way of life part of your everyday routine.

Frequently asked questions

Does the Mediterranean diet increase testosterone?

Yes. The Mediterranean diet supports testosterone levels through many mechanisms.

What’s the best diet for men over 50?

The Mediterranean diet is widely recommended for men over 50 due to its heart-protective benefits, anti-aging nutrients, and sustainable approach. It helps manage weight, reduce disease risk, and preserve muscle mass.

How much red meat can men eat on the Mediterranean diet?

Red meat is limited to a few times per month in traditional Mediterranean eating. Instead, opt for fish, legumes, or poultry as your primary protein sources.

Are wine and coffee okay for men’s health on this plan?

A small, occasional glass of red wine with meals can be included, although is not encouraged. Coffee, especially with minimal additives, fits well within the Mediterranean pattern.