Salad rich in leafy greens and healthy fats supporting heart health

The Green Mediterranean Diet May Be Twice As Healthy As the Mediterranean Diet

September 22, 2025β€’2 min read

The Green Mediterranean Diet May Be Twice As Healthy As the Mediterranean Diet

At Omics Longevity, we closely follow nutritional research that has the potential to transform how we eat for long-term health. The Mediterranean diet has long been considered one of the healthiest eating patterns in the world, but new research suggests that its variation β€” the Green Mediterranean Diet β€” may provide even greater health benefits.


What Is the Mediterranean Diet?

The traditional Mediterranean diet emphasises:

  • Vegetables, fruits, wholegrains, and legumes

  • Olive oil as the primary source of fat

  • Fish and lean proteins in moderation

  • Limited processed foods and red meat

This diet is well-documented to reduce the risk of heart disease, improve brain health, and support healthy ageing.


Enter the Green Mediterranean Diet

The Green Mediterranean Diet builds on the traditional foundation but makes a few key adjustments:

  • More plant-based proteins: Greater emphasis on legumes, nuts, and seeds.

  • Green leafy vegetables: A higher intake of kale, spinach, and other nutrient-dense greens.

  • Green tea and polyphenols: Foods and drinks rich in antioxidants to fight inflammation.

  • Less red and processed meat: Further reductions in animal-based protein sources.

Researchers suggest these additions make the diet even more effective for reducing risk factors of chronic disease.


Why Is It Healthier?

Early studies indicate the Green Mediterranean Diet may:

  • Improve cardiovascular health more effectively than the standard version

  • Enhance metabolism and weight management

  • Reduce inflammation linked to chronic illnesses

  • Support brain health and reduce risk of cognitive decline

At Omics Longevity, we find these findings exciting because they show how small adjustments to already healthy patterns can make a significant difference in longevity and overall wellbeing.


Practical Ways to Try the Green Mediterranean Diet

  • Add a daily portion of dark leafy greens to meals

  • Swap red meat for legume-based meals several times a week

  • Replace sugary drinks with green tea

  • Incorporate more nuts and seeds as snacks or toppings

  • Cook with extra-virgin olive oil instead of butter or margarine


The Bottom Line

The Mediterranean diet has earned its reputation as one of the best diets for longevity, but the Green Mediterranean Diet may offer even stronger protection for heart, brain, and overall health.

At Omics Longevity, we encourage exploring dietary patterns that are not only evidence-based but also sustainable β€” making health and longevity an achievable part of everyday life.

Mark Goss was born in Australia and has been working in General Practice since 2007. His special interests include: General Medicine, Paediatrics, Skin Cancer Medicine & Surgery, Cosmetic Medicine, cosmetic consults for injectables, and PRP injections. Dr Goss also holds Fellowship qualifications in Anti-Ageing and Metabolic Medicine.

Dr. Mark Goss

Mark Goss was born in Australia and has been working in General Practice since 2007. His special interests include: General Medicine, Paediatrics, Skin Cancer Medicine & Surgery, Cosmetic Medicine, cosmetic consults for injectables, and PRP injections. Dr Goss also holds Fellowship qualifications in Anti-Ageing and Metabolic Medicine.

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