Mediterranean Diet

The Mediterranean Diet: A Heart-Healthy, Anti-Inflammatory Approach

This Mediterranean meal plan is designed to support long-term health through a foundation of nutrient-dense, high-fiber foods and heart-healthy fats. It features an abundance of vegetables, fruits, legumes, and whole grains, paired with quality proteins like fish and poultry. We have tailored this version to be compatible with egg-free, soy-free, and sugar-free requirements, ensuring you can follow these principles without compromising your specific dietary needs. By focusing on whole, unprocessed ingredients, this plan naturally aligns with key insights from your PlexusDx genetic report. For example, the emphasis on antioxidant-rich plant foods supports genes like BCO1, which influences how efficiently your body converts plant carotenoids into Vitamin A. Similarly, the inclusion of omega-3 rich fish and olive oil directly supports inflammation-regulating genes such as IL6 and TNF, helping to modulate your body's immune response and maintain metabolic balance.

The science behind this diet highlights the powerful role of specific nutrients in reducing disease risk and promoting longevity. Key evidence suggests that monounsaturated fats from olive oil and avocados can lower the risk of heart disease, while adequate fiber intake improves glycemic control and digestive health. The plan also prioritizes omega-3 fatty acids to reduce inflammation and supports cellular health through essential antioxidants. Based on this evidence, we recommend the following strategies:

• Prioritize Monounsaturated Fats: Use olive oil as your primary cooking fat and include avocados, nuts, and seeds daily to support heart health and immune function.
• Focus on Omega-3s: Consume fatty fish like salmon, trout, or tuna regularly to provide EPA and DHA, which are crucial for cognitive function and inflammation control.
• Maximize Fiber Intake: Aim for up to 40g of fiber daily by filling your plate with legumes, whole grains, and a variety of vegetables to support blood pressure and weight management.
• Boost Antioxidants: Incorporate vitamin A-rich foods like sweet potatoes and carrots, paired with healthy fats to ensure optimal absorption and cellular protection.

To get started with this plan, click the button below to access your personalized PlexusDx meal planning tool. If you encounter a meal that doesn't fit your preferences or current inventory, you can easily find a suitable alternative using our "Swap" feature. Follow these simple steps to customize your menu:

1. Locate the meal you want to change on your daily plan.
2. Click the three dots in the corner of the meal card.
3. Select "Swap recipe" from the dropdown menu.
4. Choose "Swap" to change just that single meal, or "Swap all" to replace it for the entire duration.
5. Keep clicking "Swap" to cycle through alternatives that automatically match your plan rules (like Gluten-Free, Dairy-Free, or Egg-Free).

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.