The Mediterranean diet is argued to be one of the most nutritious heart-healthy ways to eat, as it is loaded with plant-based foods and healthy fats. This way of eating has grown in popularity over the years, especially in the cancer community, because it promotes a healthy lifestyle and improved diet quality typically associated with cancer risk reduction.

One of the interesting distinctions of this diet is the copious amount of olive oil used. Olive oil contains powerful antioxidants called phenols that reduce free radical damage and lower inflammation. While oils often get a bad rap, dietitians argue that adding olive oil into your diet is a crucial component with many health benefits.

Additionally, it is said that followers of the Mediterranean diet consume moderate amounts of dark chocolate because of its antioxidant properties that have been shown to help manage cholesterol. The Mediterranean diet also includes moderate amounts of alcohol. We recommend avoiding alcohol completely as it has been shown to increase the risk of breast cancer and has the potential to increase the risk of other cancers.

Although the Mediterranean diet is most often associated with heart health benefits and low-obesity rates, there is increasing evidence that following the  Mediterranean diet for several years and even decades has been shown to lower the risk of all forms of breast cancer.

If looking to incorporate more Mediterranean-type foods into your diet, we have some recipes that are both delicious and wholesome. Our grilled tuna with Mediterranean herbs consists of simple and fresh ingredients. Pair it along with our roasted tomato and olive pearl couscous for a complete meal. If you’re trying to reduce your red meat intake, our Mediterranean quinoa patties are an excellent source of protein and will keep you feeling satisfied.

From dips to salads to soups, find more Mediterranean favorites here >>

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