Skip to main content


The Mediterranean diet was not invented, but discovered. It has been not only a diet, but also a lifestyle followed by many in Europe for decades and especially in Greece where sunny weather, large coast linefavours its dominance in habits and culture of the region. UNESO defines it as “a social practice based on all the “savoir-faire”, knowledge, traditions ranging from the landscape to the table and covering the Mediterranean Basin, cultures, harvesting, fishing, conservation, processing, preparation, cooking and in particular the way we consume”. It is based on the eating patterns in the Mediterranean region and focuses on fruits, vegetables, fish, whole grains and healthy fats. It is recognized as one of the healthiest dietary patterns, classified as “heart healthy” due to its likelihood to reduce the risk for heart disease.


The Mediterranean Diet was first recognized to have particular health benefits by Ancel Keys of the University of Minnesota in the 1950’s. It was pointed out that poor populations in Southern Italy had better health status comparing with wealthier population in Northern America.


Everything is made from scratch from salad dressings to whole grain breadThe diet is full of fresh foods including fruits, vegetables, herbs, fish, olive oil, breads, nuts and pastas. There is a very low consumption of red meats, poultry, butter, refined grains and processed foods. The diet is rich in fiber, monounsaturated fats and polyunsaturated fats, antioxidant compounds, and essential vitamins and minerals; conversely, it is very low in saturated fats. Fresh and homemade are the two words that best describe home cooking in Greece.

Walking as a means of transport is very common if not necessary, offering an efficient form of daily exercise.

The outcome seems to lead to better health status. It can be combined with physical activity and its basic result focus on reducing cardiovascular events and mortality risk.

Unlike many current diet plans, Mediterranean Diet reduces the incidence of stroke, depression, anxiety, obesity and Type 2 diabetes. It has the taste of a new culture. These factors play an important role in our mental health well-being, which may have a positive impact on our eating habits. This lifestyle may also help reduce stress which may help with blood pressure management.

Mediterranean lifestyle: what does it mean?

  • Outdoor exercise- Get extra vitamin D from the sun- Avoid overusing digital technologies if you want a true Mediterranean Lifestyle affect.
  • One or more relaxing meals a day with your family or friends-helps mentally- help slow down eating and prevent overeating.
  • Avoid fast-paced lifestyles, jumping from one event to the next.
  • Taking care of your mental and physical health.
  • Enjoy a happy life.
  • Along with being careful about your time and setting do-able goals, another way to foster your personal sustainability is to check in on your overall lifestyle. This might seem too much to take on. Cultivate a “Mediterranean Lifestyle”
The Mediterranean Diet and Haemodialysis patients

This diet may help reduce phosphorus intake by limiting processed foods that contain phosphorus additives. The reduction in processed foods can allow patients to enjoy small portions of beans, nuts and dairy, which contain phosphorus.

Another benefit of the diet is a reduction in sodium intake. Processed and fast foods are often high in sodium. A Mediterranean diet focuses on fresh whole foods that are often naturally low in sodium.

Get familiar with Kidney-friendly whole grains include barley, buckwheat, bulgur, wild rice and whole wheat. Try to add to your diet at least 1-2 tablespoons virgin olive oil. Low fat Greek yogurt is an excellent choice. Greek beans and lentils are a great source of fiber and protein.

Mediterranean Diet