The Mediterranean diet emphasizes whole foods, healthy fats, and plant-based nutrition, promoting overall health. Core principles include consuming a variety of fruits, vegetables, whole grains, nuts, and legumes, while prioritizing olive oil as a primary fat source. The diet encourages moderate intake of fish and poultry, with limited red meat and dairy. It also incorporates regular physical activity and social meals with family and friends. Rich in antioxidants and healthy fats, this diet is associated with reduced risks of heart disease, stroke, and certain chronic conditions.