A Mediterranean diet can help fight against heart disease, certain cancers, diabetes, and cognitive decline. Here’s how to make the switch.

Nutritionists name the Mediterranean diet a top eating plan time and time again. Why? Unlike other fad diets, the Mediterranean diet doesn't require you to completely cut out any of your favorites (yes, red wine included!). It's more of a lifestyle change than a short-term diet, as it encourages people to eat meals that are very similar to those you'd find overseas, including cultural staples in Greece, Spain, Italy, France, and some African nations. The diet is rich in produce, whole grains, and lean protein, supplying tons of antioxidants and heart-healthy unsaturated fats (think: olive oil rather than butter, yogurt in place of milk). You'll find that those following the Mediterranean diet enjoy plenty of fatty fish (especially salmon, which is considered a tentpole staple) alongside whole grain sides like farro, plenty of rich, crisp vegetables, and a dash of supercharged legumes, nuts, and seeds.