The Mediterranean diet is a way of eating that is based on the traditional foods and flavors of the countries surrounding the Mediterranean Sea. This way of eating has been shown to have numerous health benefits, including a reduced risk of heart disease, diabetes, and certain types of cancer.

Here are the top 10 Mediterranean foods for optimal health:

1. Olive oil: Olive oil is a staple of the Mediterranean diet and is rich in monounsaturated fats, which have been shown to lower cholesterol levels and reduce the risk of heart disease.
2. Nuts and seeds: Nuts and seeds, such as almonds, walnuts, and sunflower seeds, are high in healthy fats, protein, and fiber and have been shown to lower the risk of heart disease and other chronic diseases.
3. Legumes: Legumes, such as beans, lentils, and chickpeas, are high in protein and fiber and are a great source of plant-based protein. They have been shown to lower cholesterol levels and reduce the risk of heart disease.
4. Fruits and vegetables: Fruits and vegetables are rich in nutrients and antioxidants and should be a central part of any healthy diet. The Mediterranean diet is particularly rich in fruits and vegetables, including tomatoes, peppers, eggplant, spinach, and berries.
5. Whole grains: Whole grains, such as whole wheat, quinoa, and oats, are rich in fiber and other nutrients and have been shown to lower the risk of heart disease, diabetes, and certain types of cancer.
6. Fish: Fish, particularly fatty fish like salmon and sardines, is rich in omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of heart disease.
7. Poultry: Poultry, such as chicken and turkey, is a good source of lean protein and can be a healthy part of the Mediterranean diet when consumed in moderation.
8. Dairy: Dairy products, such as yogurt and feta cheese, are rich in protein and calcium and can be a healthy part of the Mediterranean diet when consumed in moderation.
9. Herbs and spices: The Mediterranean diet is known for its flavorful herbs and spices, such as basil, oregano, and thyme, which can add flavor to dishes without adding excess salt or sugar.
10. Red wine: Moderate consumption of red wine has been shown to have heart-healthy benefits, but it is important to remember to drink alcohol in moderation.

Overall, the Mediterranean diet is a delicious and healthy way of eating that emphasizes whole, unprocessed foods, healthy fats, and moderate consumption of protein and alcohol. Incorporating these top 10 Mediterranean foods into your diet can help you achieve optimal health and reduce the risk of chronic diseases.

References:

• https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
• https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/the-mediterranean-diet
• https://www.hsph.harvard.edu/nutritionsource/mediterranean-diet/