7 Mediterranean Diet Food List Essentials You Can Start Eating Today
Your mediterranean diet food list might be the key to living longer. Research shows that people who consumed more olive oil had a 15% lower risk of cardiovascular disease and were 17% less likely to die from any cause. In fact, two of the world’s five Blue Zones, where people live the longest, are Mediterranean regions. The Mediterranean diet is linked to lower blood pressure, cholesterol levels, and reduced risk of heart attack and stroke. This list of foods for mediterranean diet essentials covers seven staples you can add to your kitchen today.
Extra virgin olive oil serves as the primary fat source in any authentic list of foods for mediterranean diet. The production method sets it apart from refined alternatives. EVOO comes directly from olives through mechanical extraction, crushing and pressing the fruit without heat or chemical processing. Refined olive oil, by contrast, undergoes chemical extraction that eliminates most minor components.
What Makes It Essential
The composition of EVOO makes it nutritionally superior. Oleic acid, a monounsaturated fatty acid, represents 70-80% of the total fat content. This specific MUFA profile reduces cardiovascular disease risk, neurodegenerative conditions, and certain cancers. While the glyceric fraction makes up 99% of EVOO’s composition, the remaining fraction contains the real nutritional powerhouses.
Polyphenols concentration ranges from 50 to 800 mg/kg in quality extra virgin olive oil. These compounds include oleuropein, hydroxytyrosol, and tyrosol, which provide oxidative stability and the characteristic bitterness and spiciness you taste. EVOO contains over 20 types of polyphenols that protect your heart and reduce inflammation throughout your body.
Key Health Benefits
Consuming between 20 and 30 grams of olive oil daily shows the strongest association with reduced cardiovascular disease and stroke risk. A 28-year study revealed that people using more than half a tablespoon daily had a 19% lower risk of cardiovascular death, 17% lower cancer mortality, and 29% reduced risk from neurodegenerative diseases.
Oleocanthal, one of EVOO’s main antioxidants, functions similarly to ibuprofen in fighting inflammation. This compound reduces oxidative damage from free radicals, which drives cancer development. The oleic acid content helps lower LDL cholesterol while raising HDL levels, directly protecting against atherosclerosis and stroke.
The anti-inflammatory properties extend beyond cardiovascular protection. EVOO has demonstrated the ability to fight eight strains of Helicobacter pylori, the harmful bacterium causing stomach ulcers. Research confirms that olive oil retains substantial amounts of healthy compounds even when used for cooking, maintaining high antioxidant and polyphenol levels despite heat exposure.
How to Use It Daily
Registered dietitians recommend 1 to 4 tablespoons of EVOO per day, though your optimal amount depends on age, weight, and activity level. Replace saturated fats like butter, margarine, or mayonnaise with equivalent amounts of olive oil to gain maximum benefits.
Drizzle EVOO on salads instead of commercial dressings, add it to cooked vegetables or pasta, sauté proteins in it rather than butter, or use it as a dip for whole grain bread. Research from Spain shows that sautéing vegetables in olive oil increases phenolic compounds compared to boiling, enhancing the nutritional value of raw foods. The smoke point ranges between 374°F and 450°F, making it suitable for most home cooking methods.
You can substitute olive oil for butter in baking recipes using a ratio of 1/4 cup plus 1 tablespoon of oil for every 1/2 cup of butter. This swap reduces saturated fat while adding heart-healthy fats to baked goods.
Buying and Storage Tips
Look for bottles bearing seals from the International Olive Council or North American Olive Oil Association, which verify purity and quality standards. Choose dark glass bottles or tins since light degrades EVOO rapidly. A harvest date provides better freshness information than best-by dates alone.
Store your bottle in a cool, dark cupboard away from the stove. The optimal temperature sits between 57°F and 64°F. Heat, light, oxygen, and time are EVOO’s four enemies. Never leave bottles near windows or use open pourers, as oxygen exposure accelerates degradation.
Unopened bottles last 18 to 24 months. Once opened, use the oil within 30 to 60 days for peak flavor and nutritional value. Buy only what you’ll consume in two months to ensure freshness. If your oil tastes sour, dry, or resembles Play-Doh, it has oxidized and lost its beneficial properties.
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Fatty fish anchor the protein sources on any comprehensive list of foods for mediterranean diet. Cold-water varieties like salmon, mackerel, tuna, herring, and sardines contain high amounts of long-chain omega-3 fatty acids, whereas lower-fat fish such as bass, tilapia, and cod provide significantly less.
What Makes It Essential
The omega-3 content varies dramatically between fish types. Salmon provides approximately 1,500 to 2,200 milligrams of omega-3s per 3 to 4-ounce serving. A 3-ounce serving of farmed Atlantic salmon contains 1.7 grams of DHA and EPA combined, while wild Atlantic salmon provides 1.2 grams. Sardines deliver a little over 800 milligrams per 3-ounce serving.
These omega-3 fatty acids come in two primary forms: docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Your brain is made up of about 60% fat, with DHA comprising 15-20% of the brain’s overall fatty acid composition. Most children and adults in the United States consume recommended amounts of omega-3s as ALA, but consumption of DHA and EPA from foods contributes only about 40 milligrams in children and teens and about 90 milligrams in adults.
A 3-ounce serving of cooked Atlantic salmon contains 155 calories, 22 grams of protein, and 7 grams of total fat with only 1 gram of saturated fat. Sardines pack 177 calories, 21 grams of protein, and 10 grams of total fat per 3-ounce serving. One standout benefit of sardines is their calcium content. Because you eat them with the bones, a single serving can significantly increase your calcium intake, supporting bone health.
Key Health Benefits
Omega-3 fatty acids provide extensive cardiovascular protection. They help lower triglyceride levels, which directly reduces your risk of atherosclerosis, heart disease, and stroke. In addition to lowering triglycerides, omega-3s may raise your HDL (good) cholesterol and lower your blood pressure.
Research shows omega-3s may lower your risk for cardiovascular disease, death if you have CVD, sudden death caused by abnormal heart rhythm, and blood clots. Beyond heart health, these fatty acids may help lower your risk of developing some forms of cancer including breast cancer, Alzheimer’s disease and dementia, and age-related macular degeneration.
Brain health benefits extend to structure and function. A study of 2,183 dementia-free and stroke-free participants found that higher omega-3 index was associated with larger hippocampal volumes. The hippocampus plays a major role in learning and memory. Consuming more omega-3s was also associated with better abstract reasoning, or the ability to understand complex concepts using logical thinking.
Research on 1,623 people aged 65 and older without dementia or stroke revealed that among people who ate no fish, 31% had markers of severe underlying vascular brain disease, compared to 23% of those who ate three servings a week, and 18% of those who ate four or more servings of fish per week. For younger people between the ages of 65 and 69 years, consuming fish two or three times a week was roughly equivalent, in the opposite direction, to the effect of having high blood pressure.
Salmon serves as a natural source of vitamin D, a nutrient many people don’t get enough of. This fat-soluble vitamin plays a key role in calcium regulation and bone health while supporting muscle, immune, nervous and cardiovascular function. Wild-caught salmon also contains astaxanthin, an antioxidant that gives the fish its signature color and has anti-inflammatory properties.
How to Use It Daily
The Mediterranean diet encourages consuming fatty fish at least two or three times per week. The American Heart Association recommends people without a history of heart disease eat at least two servings of fish per week, totaling 6 to 8 ounces. If you have heart disease or high triglyceride levels, you may benefit from consuming even more omega-3 fatty acids.
For salmon, choose wild Alaskan varieties such as Sockeye and Coho, or U.S. farm-raised Atlantic salmon. Sardines are available in canned form, making them a shelf-stable protein you can pull out of the pantry anytime for quick-fix meals. Mash sardines onto whole wheat toast or crackers with mustard, add fresh grilled sardines to salads, or cook them with tomato sauce and vegetables. Toss them into pasta with olive oil, garlic, lemon, capers, and Parmesan, or build a rice bowl with pickled red onions, avocado, and kimchi.
Buying and Storage Tips
Fish quality depends on proper storage. The best way to enjoy fish is to eat it immediately after buying it. Fish will noticeably degrade after spending a night at 38°F, which is about the temperature that most home refrigerators maintain.
By laying your fish filets or cleaned whole fish on top of ice, you can decrease the temperature to about 32°F, which will help keep fish fresh for up to two or three days. Rinse the fish filets and dry them thoroughly with paper towels, then place them in a single layer in a zip-top bag. Press out all the air, lay the bag on top of a plate or tray lined with ice or ice packs, and set more ice or ice packs on top of the zip-top bag. Keep fish flesh dry since bacteria responsible for fish spoilage thrive in moisture.
Canned sardines provide convenience without immediate storage concerns. Because sardines are low on the food chain, they accumulate very little mercury. Both wild and farmed salmon are relatively low in mercury.
Whole grains provide sustenance and comfort as a main feature of the Mediterranean diet, emphasizing whole, mostly plant-based foods. Quinoa and farro stand out as nutrient-dense options that deliver fiber, protein, and essential minerals your body needs daily.
What Makes It Essential
Whole grains differ from refined grains by containing all three parts of a grain kernel: the starchy endosperm providing carbohydrates, protein and some B vitamins and minerals; the germ rich in healthy fats and vitamins; and the bran, a concentrated source of fiber, minerals and B vitamins. When you eat whole grains, the fiber and healthy fats slow digestion, resulting in smaller spikes and dips in blood sugar.
Quinoa functions as a pseudocereal grain, naturally gluten-free and packed with nutrients like protein, zinc, fiber, folate, and antioxidants. One cup of cooked quinoa contains 222 calories, 8 grams of protein, 5 grams of fiber, and serves as a good source of folate, magnesium, zinc, and iron. Quinoa contains all nine essential amino acids your body needs, making it one of the few plant-based complete proteins.
Farro is an ancient grain with a mildly nutty flavor available in three varieties: spelt, emmer, and einkorn, with emmer being the most commonly cooked. One serving provides about 200 calories, 7 grams of protein and 7 grams of fiber. Farro’s texture resembles rice, soft and chewy, but with double the fiber, protein, and nutrients.
Key Health Benefits
Fiber reduces blood cholesterol levels, supports a healthy gut and lowers the risk of developing colorectal cancer, cardiovascular disease and Type 2 diabetes. The fiber content in farro improves digestive health and can improve satiety that may lead to less weight gain or even some weight loss.
Quinoa contains two flavonoid plant compounds, quercetin and kaempferol, which have anti-inflammatory qualities and act as antioxidants in your body, protecting cells from damage caused by unstable molecules called free radicals. Studies show that eating more quinoa helped lower the risk of diabetes in older people who had prediabetes.
People with higher amounts of magnesium in their diets may have a lower risk of developing Type 2 diabetes, and quinoa provides significant magnesium content. Research shows that people who eat the highest amounts of fiber have a lower risk of colon cancer. Fiber moves food waste through your colon more quickly, preventing harmful substances that could lead to cell damage from taking hold.
How to Use It Daily
The Mediterranean Diet encourages 3 to 6 servings per day of whole grains and starchy vegetables. Choose oats, barley, quinoa or brown rice, and select whole-grain or whole-wheat versions of bread, cereal, couscous and pasta.
Cook quinoa using a one-to-two ratio: for every cup of quinoa, use 2 cups of water. Rinse 1 cup of quinoa thoroughly, add to 2 cups of water with a dash of salt, boil for 15-20 minutes until it absorbs the water and gets a fluffy look. Farro cooks using a one-to-three ratio, taking 15 to 30 minutes depending on the type. Rinse farro and place in a pot with enough liquid to cover, then simmer for 25-30 minutes until soft but still has a bit of a bite.
Add quinoa, barley, sorghum or farro to your usual chicken or vegetable soup, using one-half to 3/4 cup of raw grain for a pot of soup. Create whole grain salads with nuts, herbs, and dried fruit to keep in the refrigerator for up to 4 days. Toast quinoa to make a crunchy topping for salads, or toss it with feta, olives, and summer vegetables.
Buying and Storage Tips
Buy grains that are well packaged and sealed tightly, checking the expiration or sell-by date and choosing the newest one. Grains should look and smell faintly sweet or have no aroma at all; if you detect a musty or oily scent, the grains have passed their peak.
Store whole grains in airtight containers with tight-fitting lids. Glass, plastic, and aluminum canisters or zip-top plastic bags work successfully as long as they are airtight. Mark the purchase dates on your whole grains to track their freshness.
Intact whole grains like quinoa keep for 4 months in the pantry or 8 months in the freezer. Farro lasts 6 months in the pantry or 1 year in the freezer. Cooked quinoa should be kept in a refrigerator or freezer and should not sit at room temperature for longer than 2 hours. Store grains in a cool, dry pantry shelf, and for extended shelf life, place them in the freezer in a freezer-safe container.
Legumes and beans represent one of the most affordable protein sources on your mediterranean diet food list. These plant-based powerhouses include chickpeas, lentils, kidney beans, black beans, pinto beans, and navy beans, appearing at the base of the Mediterranean Diet Pyramid alongside vegetables and grains.
What Makes It Essential
The Mediterranean diet recommends at least 3 servings of legumes per week, with each serving measuring ½ cup. One cup of kidney beans delivers 15 grams of protein, 13 grams of fiber, 225 calories and less than 1 gram of total fat. Black beans provide 15 grams of fiber per cup, which equals around half of your recommended daily intake.
A ½-cup serving contains at least 20% of the Daily Value for fiber, folate, and manganese, plus at least 10% DV for protein, potassium, iron, magnesium, and copper. One cup of red kidney beans provides 58% Daily Value of folate, 28% DV of iron, 19% DV of magnesium, 17% DV of zinc, and 15% DV of potassium. Consequently, replacing red meat with beans reduces saturated fat intake while meeting protein needs.
Key Health Benefits
Dietary pulses result in clinically meaningful improvements in glycemic control, blood lipids, blood pressure, and body weight. Research shows that regularly consuming beans has antidiabetic and heart-protective effects, including lowering fasting blood sugar, reducing total and LDL cholesterol, and supporting a healthy body weight.
Studies show that consumption of fiber-rich foods such as chickpeas can help prevent obesity, type 2 diabetes, heart disease and certain types of cancer. Adding legumes to your diet can help beat high blood pressure. Research confirms that replacing red meat with legumes can support heart health and may reduce overall mortality.
The soluble fiber content absorbs excess cholesterol and sugar in the gut while feeding beneficial bacteria that produce anti-inflammatory compounds like short-chain fatty acids. Moreover, darker varieties such as black beans and red kidney beans contain particularly high levels of antioxidants known as anthocyanins, which help reduce inflammation by lowering markers like C-reactive protein.
How to Use It Daily
Add beans to salads, soups and pasta dishes, try hummus or bean dip with raw vegetables, or opt for a veggie or bean burger. Similarly, you can toss chickpeas, kidney beans or edamame on salads, use beans as a meat substitute in tacos and chili, or snack on roasted chickpeas.
Starting with a half-cup of beans works well if your body isn’t used to high-fiber foods. Slowly introducing pulses in your diet, along with drinking plenty of fluids, can help reduce gastrointestinal symptoms. Canned beans should be drained and rinsed to help decrease sodium content.
Buying and Storage Tips
Canned beans typically include only three ingredients: pulses, water, and salt. Dried beans stored in airtight containers last 3 years in the pantry. When kept in Mylar bags with oxygen absorbers at 70 degrees Fahrenheit or less, they can last ten plus years. Beans will lose their moisture after 2 years, requiring longer cooking times. Adding ¼ teaspoon of baking soda to every 500 grams of beans while cooking helps make them softer.
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The Mediterranean diet recommends at least four servings of raw, unsalted nuts per week, with one serving measuring a quarter cup or about 1 ounce. This handful translates to roughly 23 almonds or 14 walnut halves. Nuts and seeds have been part of diets worldwide for millennia, serving as highly nutrient-dense dietary components rich in MUFAs, PUFAs, proteins, fibers, vitamins, minerals, and polyphenolic compounds.
What Makes It Essential
A daily intake of 28 grams of nuts was associated with a 21% risk reduction of cardiovascular disease, 11% reduction in cancer deaths, and 22% reduction in all-cause mortality. Nuts contain anywhere from 3 to 7 grams of protein per ounce, 1 to 3 grams of fiber, and 160 to 200 calories. Walnuts provide higher amounts of alpha-linolenic acid than any other nut. Almonds are the most potent source of vitamin E among all nuts, and low intake of this vitamin has been linked to increased dementia risk. Brazil nuts deliver exceptional selenium content, with just one a day covering your daily requirement of 55 micrograms.
Key Health Benefits
Regularly eating nuts lowers levels of inflammation related to heart disease and diabetes. The benefits extend to improving artery health, lessening inflammation, lowering blood clot risk, reducing high blood pressure chances, and helping manage weight due to their filling fiber, fat, and protein content. Pistachios have a positive effect on gamma waves, which are critical for cognition and memory. Pecans may boost processing speed, memory, learning, and attention. Research links regular walnut intake with lower prevalence of depressive symptoms and improved mood.
How to Use It Daily
Add chia seeds, ground flax, walnuts, or slivered almonds to oatmeal, yogurt, and cereal. Sprinkle nuts or seeds on top of stir-fries just before serving, use sesame seeds to crust fish filets, or top your favorite salad with mixed nuts. Create homemade trail mix, portioned out in containers ahead of time for grab-and-go options. Spread nut butters on apple slices or whole-grain crackers.
Buying and Storage Tips
Look for products with as few ingredients as possible, ideally just the nuts or seeds. If you see oils such as palm oil, preservatives, or added sugar, keep looking. Store nuts and seeds in cool, dark places and refrigerate or freeze them if you don’t eat them within a few weeks since they can become rancid due to their fat content. Almonds last nine months in the pantry, one year in the fridge, and two years in the freezer. Walnuts keep for six months in the pantry, one year refrigerated, or two years frozen.
Vegetables form the foundation of every meal on a mediterranean diet food list, with recommendations calling for at least one serving at each meal and 2 to 3 servings of fruit plus four or more servings of vegetables daily. Dark leafy greens supply vitamins A, C, E, and K, along with fiber, iron, magnesium, potassium, and calcium.
What Makes It Essential
The USDA recommends adults consume at least 1½ to 2 cups of leafy green vegetables weekly. Darker green vegetables contain more nutrients than lighter-colored varieties. Kale provides vitamins A, C and K along with lutein, a carotenoid antioxidant associated with lower risk of age-related macular degeneration and cataracts. More than 150 varieties of wild greens grow over the Greek island of Ikaria, a Blue Zone where people live longer than average into their 100s.
Key Health Benefits
Green leafy vegetables may help slow cognitive decline associated with aging, improve heart health, regulate insulin, and manage weight. Consumption of 100 grams of leafy greens per day is associated with a reduced risk of coronary heart disease and stroke mortality by approximately 25%. People who ate green leafy vegetables almost daily had a 16% lower risk of heart disease compared to those who ate the least.
How to Use It Daily
Fold leafy greens into morning omelets or frittatas, top pizza with fresh arugula after baking, or sauté your favorite greens in olive oil with garlic and chile flakes. Add chopped vegetables like celery, carrot rounds, or spinach to any soup or stew. Pair greens with healthy fats like olive oil, avocado, or nuts to help your body absorb fat-soluble vitamins.
Buying and Storage Tips
Store greens in a container lined with paper towels to absorb excess moisture, keeping them fresh for up to 10 days. The hard sides protect leaves from getting crushed. Keep them completely dry and uncrowded in a loosely sealed glass container in the crisper.
Greek yogurt stands apart through its straining process, which removes liquid whey to create a thicker, creamier product with concentrated nutrients. This traditional Mediterranean staple has been part of the region’s cuisine for centuries.
What Makes It Essential
The straining process results in higher protein concentration. One 5.3-ounce container of plain, nonfat Greek yogurt contains 15.4 grams of protein, more than double regular yogurt. Greek yogurt is a complete protein source, containing all nine essential amino acids your body can’t make on its own. It provides calcium, vitamin B12, potassium, and probiotics. The Mediterranean diet with dairy recommends 3 to 4 servings daily.
Key Health Benefits
Probiotics in Greek yogurt support gut health, improving digestion and immune function. Regular consumption helps manage type 2 diabetes by altering gut microbiota and preventing dysbiosis. The calcium content supports bone density, particularly as you age. Research shows yogurt consumption improves liver function and reduces myeloid-beta plaque deposition in the brain. People with high blood pressure who ate at least two servings weekly had lower risk of heart disease.
How to Use It Daily
Pair Greek yogurt with fresh fruit and honey for breakfast, mix into tzatziki for dips, add to smoothies for protein, or use as a mayonnaise substitute in salads. The acids tenderize meat during marinating and create beautiful caramelization when grilled.
Buying and Storage Tips
Choose plain Greek yogurt without added sugars and look for “live and active cultures” on labels. Store at 0-4°C in the refrigerator, on colder shelves rather than the door. Once opened, eat within 3 days.
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Food List Essentials
Key foods, nutrients, servings, health benefits, storage, and daily tips — all in one place.
| Food Item | Key Nutrients / Components | Recommended Serving | Primary Health Benefits | Storage Guidelines | Daily Usage Tips |
|---|---|---|---|---|---|
| 🫒Extra Virgin Olive Oil | 70–80% Oleic acid (MUFA)50–800 mg/kg PolyphenolsOleocanthalHydroxytyrosol | 1–4 tbsp daily (20–30 g) |
19% lower cardiovascular death risk 17% lower cancer mortality 29% reduced neurodegenerative disease risk Anti-inflammatory properties |
Cool, dark cupboard at 57–64°F in dark glass; use within 30–60 days of opening. | Drizzle on salads, sauté proteins, use as butter substitute (¼ cup + 1 tbsp per ½ cup butter). |
| 🐟Fatty Fish (Salmon & Sardines) |
Omega-3 DHA & EPAComplete proteinVitamin DAstaxanthin Salmon: 1,500–2,200 mg/3–4 oz · Sardines: 800 mg/3 oz |
2–3 servings/week (6–8 oz total) |
Lower triglycerides & cardiovascular disease risk Improved brain health (larger hippocampal volumes) 18–31% reduction in vascular brain disease markers |
On ice at 32°F for 2–3 days; keep flesh dry. Canned sardines are shelf-stable. | Grill, bake, or sauté salmon; add canned sardines to toast, pasta, salads, or rice bowls. |
| 🌾Whole Grains (Quinoa & Farro) |
Quinoa: 8 g protein, 5 g fiber/cupAll 9 essential amino acidsFarro: 7 g protein, 7 g fiberMagnesium · Folate · Iron | 3–6 servings daily | Lower risk of Type 2 diabetes, colon cancer & cardiovascular disease Improved digestive health and satiety Anti-inflammatory antioxidants |
Quinoa: 4 mo pantry / 8 mo freezer. Farro: 6 mo pantry / 1 yr freezer. Airtight containers. | Cook quinoa 1:2 ratio (15–20 min); farro 1:3 (25–30 min). Add to soups, salads, or as sides. |
| 🫘Legumes & Beans | 15 g protein/cup13–15 g fiber/cup58% DV Folate28% DV Iron (kidney beans) | 3+ servings/week (½ cup/serving) |
Lower fasting blood sugar Reduced total & LDL cholesterol Improved blood pressure Antidiabetic & heart-protective effects |
Dried beans: 3 years pantry (10+ years in Mylar with oxygen absorbers). Airtight containers. | Add to salads, soups, pasta; use as meat substitute. Start with ½ cup if new to high-fiber foods. |
| 🥜Nuts & Seeds | 3–7 g protein/ozMUFAs & PUFAsVitamin E (almonds)ALA (walnuts)Selenium (Brazil nuts) | 4+ servings/week (¼ cup / 1 oz) |
21% reduced cardiovascular disease risk 11% lower cancer deaths 22% reduced all-cause mortality Improved cognition and mood |
Almonds: 9 mo pantry / 1 yr fridge / 2 yr freezer. Walnuts: 6 mo pantry / 1 yr fridge / 2 yr frozen. | Add to oatmeal, yogurt, cereal; sprinkle on salads; spread nut butters on fruit or crackers. |
| 🥬Vegetables & Leafy Greens | Vitamins A, C, E, KFiber · Iron · MagnesiumPotassium · CalciumLutein (kale)Carotenoid antioxidants | 4+ veg + 2–3 fruit daily 1½–2 cups greens/week |
25% reduced coronary heart disease & stroke mortality 16% lower heart disease risk Slowed cognitive decline |
Paper towel-lined crisper; keep dry and uncrowded in loosely sealed glass (up to 10 days). | Fold into omelets, top pizza, sauté in olive oil with garlic; pair with healthy fats for vitamin absorption. |
| 🥛Greek Yogurt & Fermented Dairy | 15.4 g protein/5.3 ozComplete proteinCalcium · Vitamin B12Probiotics | 3–4 servings daily | Improved gut health and digestion Better type 2 diabetes management Enhanced bone density Lower heart disease risk with 2+ servings weekly |
Store at 0–4°C on colder refrigerator shelves (not door); consume within 3 days of opening. | Pair with fruit and honey, make tzatziki, blend into smoothies, or use as a mayo substitute. |
Salmon: 1,500–2,200 mg/3–4 oz · Sardines: 800 mg/3 oz
