The most studied diet in the world. PREDIMED trial (7,447 participants) showed 30% reduction in cardiovascular events. Not a "diet" — a traditional eating pattern from Crete, Southern Italy, and Greece.
Healthiest Traditional Dishes
| Dish | Cal | Protein | Why Healthy |
|---|---|---|---|
| Greek Salad (Horiatiki) | 250 | 8g | Tomatoes (lycopene), cucumber (hydration), red onion (quercetin), olives (oleic acid), feta (calcium + protein), olive oil (polyphenols), oregano (antioxidant). Raw = maximum vitamin retention. No lettuce filler. |
| Grilled Sardines | 200 | 25g | Calcium (edible bones — 382mg/100g). Omega-3 (2.2g). Vitamin D (4.8μg). Vitamin B12 (371% DV). Small fish = low mercury. Lemon + olive oil dressing. Grilled (no breading/frying). |
| Fasolada (Bean Soup) | 180 | 10g | White beans + tomato + olive oil + vegetables. Fiber (8g) + protein (10g) + lycopene + oleic acid. Slow-cooked = maximum flavor. Greek national dish. Costs <$1/serving. |
| Dolmades (Stuffed Grape Leaves) | 150 | 4g | Grape leaves (polyphenols) + rice + herbs (dill, mint) + lemon + olive oil. Fermented version adds probiotics. Portion-controlled (individual pieces). Vegetarian, nutrient-dense. |
| Melitzanosalata (Eggplant Dip) | 120 | 2g | Roasted eggplant (nasunin — antioxidant in purple skin) + garlic (allicin) + olive oil + lemon. No mayo, no cream. Roasting concentrates flavor without added fat. Dip for raw vegetables. |
✅ Nutrients Abundant
oleic-acidpolyphenolslycopeneomega-3fibervitamin-ccalcium
📋 Core Principles
- Olive oil as primary fat (4+ tbsp/day)
- Vegetables at every meal, often as main course
- Legumes 2-3x/week, fish 2-3x/week, red meat 1-2x/month
- Fruit as dessert (not processed sweets)
- Wine in moderation with meals (1 glass), not alone
- Physical activity daily, meals with family/friends
- Herbs/spices instead of salt for flavor
🫒 Key Fats
Olive oil is the primary fat — 4-5 tbsp/day in traditional Cretan diet (yes, that much). 73% monounsaturated (oleic acid). EVOO has >36 phenolic compounds. Never deep-fried — used raw on finished dishes or for gentle sautéing.