Mediterranean Dinner

The Mediterranean dietary pattern consistently ranks among the best-evidenced eating approaches for cardiovascular and cognitive health. Sardines canned in oil provide EPA and DHA omega-3s alongside vitamin D and calcium from the bones. Tomatoes contribute lycopene; spinach adds nitrates and folate; and almonds deliver vitamin E and monounsaturated fats — together mirroring the polyphenol-fat-protein balance of a traditional Mediterranean plate.