Mediterranean diet for heart health: lower blood pressure, LDL and stroke risk

What is the Mediterranean diet?

The Mediterranean diet is a way of eating inspired by the traditional cuisines of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain. This heart-smart approach emphasizes whole, minimally processed foods, with an abundance of vegetables, fruits, whole grains, beans, legumes, nuts, and seeds. It also highlights healthy fats—especially olive oil, moderate consumption of fish and poultry, and limited red meat.

Unlike fad diets, the Mediterranean diet is not restrictive, or calorie obsessed. Instead, it’s about enjoying a variety of nutrient-rich foods that naturally promote satiety and long-term health. Studies show this diet can help prevent chronic diseases and support healthy aging.

The Mayo Clinic Diet for Heart Health includes a Mediterranean meal plan designed specifically for people with or at risk of hypertension, high cholesterol, or heart disease. By combining evidence-based nutrition with expert support, this 24-week program helps members lower blood pressure, reduce LDL, and manage weight—all while enjoying delicious meals.

How does the Mediterranean diet promote heart health?

Helps lower blood pressure (hypertension)

A key benefit of the Mediterranean diet for heart health is its ability to naturally lower blood pressure. Foods rich in potassium, magnesium, fiber, and antioxidants—like leafy greens, legumes, olive oil, and berries—support vascular function and reduce arterial stiffness. The diet’s low sodium content also helps balance fluids and reduce pressure on the cardiovascular system.

In fact, the Mayo Clinic Diet’s Heart Smart Superfoods meal plan—which includes a Mediterranean-style approach—features sodium levels averaging 1500 mg per day, making it ideal for those managing hypertension.

Some of the benefits of the Mediterranean diet for heart health

Reduces LDL (“bad”) cholesterol

Replacing saturated fats with healthier unsaturated fats found in olive oil, nuts, and fatty fish helps reduce LDL cholesterol levels. Soluble fiber from oats, beans, and fruits further binds cholesterol in the digestive system, preventing absorption.

The diet’s balance of healthy fats and plant-based foods has been shown in numerous studies to lower LDL without medication. The Mayo Clinic Diet’s Original meal plan and Mediterranean meal plan are both DASH-aligned, providing additional support for lowering cholesterol through food.

Decreases risk of heart attack and stroke

The Mediterranean diet is linked to a significantly reduced risk of stroke and heart attack. A landmark PREDIMED study found that people following a Mediterranean diet enriched with extra virgin olive oil or nuts had a 30% lower risk of major cardiovascular events.

These benefits stem from the diet’s ability to improve endothelial function, reduce inflammation, stabilize blood sugar, and maintain healthy lipid levels.

Anti-inflammatory effects on arteries

Chronic inflammation damages arterial walls and contributes to plaque buildup—a precursor to atherosclerosis. The Mediterranean diet’s anti-inflammatory properties come from antioxidants, omega-3 fatty acids, and polyphenols in plant-based foods, herbs, and spices.

By calming the immune response, the diet helps protect arteries and prevent cardiovascular complications.

The Mediterranean diet can reduce risk of heart attack and stroke

Supports healthy weight and blood sugar

Weight loss and blood sugar management are essential for heart health. The Mediterranean diet can be used for weight loss due to its focus on nutrient-dense, satisfying foods. High fiber intake slows digestion, keeps you full longer, and reduces cravings.

Additionally, choosing whole grains, legumes, and healthy fats helps stabilize blood sugar and lower insulin resistance—a common factor in metabolic syndrome.

The Mayo Clinic Diet for Heart Health includes expert tools for tracking weight, habits and food intake, making it easier to stay on track.

What are the heart-healthy nutrients in this diet?

Monounsaturated fats (olive oil)

A cornerstone of the Mediterranean diet is the generous use of olive oil, a rich source of monounsaturated fats. These healthy fats help lower LDL while maintaining HDL (“good”) cholesterol, reducing the risk of cardiovascular disease.

Use olive oil for cooking and dressings to reap its full benefits.

Omega-3 fatty acids (fish, nuts)

Fatty fish such as salmon, mackerel, and sardines are packed with omega-3s, which lower triglycerides, reduce inflammation, and improve heart rhythm. Nuts and seeds also provide plant-based omega-3s.

Aim for at least two servings of fish per week to support your heart.

Soluble fiber (legumes, vegetables)

Soluble fiber helps reduce LDL by binding to cholesterol in the digestive tract. Legumes, oats, apples, and Brussels sprouts are excellent sources.

Fiber also supports healthy digestion and contributes to satiety, aiding weight control.

Polyphenols and antioxidants

Colorful fruits, vegetables, and herbs are loaded with polyphenols and antioxidants that protect cells from oxidative stress. These compounds help reduce arterial inflammation and prevent plaque formation.

Look for deep hues—like berries, beets, spinach, and tomatoes—for the biggest antioxidant punch.

Potassium, magnesium and nitrate-rich veggies

Vegetables like leafy greens, beets, and sweet potatoes are high in potassium, magnesium, and nitrates. These nutrients help relax blood vessels, lower blood pressure, and enhance circulation.

Together, they play a key role in keeping arteries elastic and blood pressure in check.

Which are the best Mediterranean foods for heart health?

Top 10 heart-healthy foods

1. Extra virgin olive oil
2. Salmon and sardines
3. Chickpeas and lentils
4. Oats and barley
5. Spinach and kale
6. Tomatoes and bell peppers
7. Walnuts and almonds
8. Berries and citrus fruits
9. Garlic and onions
10. Avocados

These foods are rich in heart-protective nutrients and align perfectly with the Mayo Clinic Diet’s Mediterranean and Heart Smart Superfoods meal plans.

Foods to avoid

To fully reap the benefits of a heart-healthy diet for high cholesterol, limit:

• Red and processed meats
• Full-fat dairy
• Fried and fast foods
• Sugary snacks and soda
• Refined grains like white bread
• Ultra-processed foods

Replacing these with whole, plant-based alternatives can have a dramatic impact on heart health.

Healthy snack ideas

• Hummus with carrot sticks
• A handful of almonds or walnuts
• Greek yogurt with berries
• Whole-grain toast with avocado
• Roasted chickpeas with paprika

These snacks are satisfying, portable, and packed with nutrients that support cardiovascular wellness.

Video: Dr. Lopez explains how to improve heart health beyond diet and exercise

Does the American Heart Association recommend the Mediterranean diet?

Yes. The American Heart Association (AHA) endorses the Mediterranean diet as a proven heart-healthy eating pattern. The AHA highlights its benefits for lowering blood pressure, LDL cholesterol, and stroke risk, especially when combined with physical activity and other lifestyle changes.

Unlike strict diets that eliminate food groups, the Mediterranean approach is flexible and enjoyable making it easier to sustain over time.

The Mayo Clinic Diet for Heart Health builds on this foundation with customizable meal plans, progress tracking tools, and expert guidance. Whether you choose the Original, Mediterranean, or Heart Smart Superfoods meal plan, you’re following a clinically backed approach to better heart health.

Ready to get started?

The Mediterranean diet for heart health is more than just a meal plan—it’s a lifestyle rooted in science and tradition. With its emphasis on whole foods, healthy fats, and plant-based nutrition, this diet offers a natural and enjoyable way to:

• Lower blood pressure
• Reduce LDL (“bad”) cholesterol
• Decrease stroke and heart attack risk
• Reduce inflammation and improve artery health
• Support healthy weight and blood sugar levels

Whether you’re newly diagnosed or proactively managing your risk, the Mayo Clinic Diet for Heart Health offers a trusted path forward. Take our free quiz to see how your current eating habits stack up—and get your personalized diet score today.

Frequently asked questions

Can the Mediterranean diet lower blood pressure naturally?

Yes. The diet’s emphasis on high-potassium foods (like leafy greens and legumes), healthy fats, and reduced sodium can naturally reduce blood pressure by up to 5–13 mm Hg, especially when paired with lifestyle changes like exercise and stress management.

Is this diet better than the DASH diet for heart health?

Both diets are excellent choices. The DASH diet vs Mediterranean diet debate often comes down to preference. The Mayo Clinic Diet combines the best of both with DASH-aligned Mediterranean and Original meal plans.

Can I follow this diet with high triglycerides?

Absolutely. Eating more omega-3-rich fish, fiber, and monounsaturated fats while cutting back on refined carbs and alcohol can lower triglycerides effectively.

What is the best Mediterranean snack for heart health?

Try a small handful of walnuts or almonds, or sliced cucumbers dipped in hummus. These snacks offer healthy fats, fiber, and nutrients without added sugar or sodium.