Following a Mediterranean diet could reduce the risk of hearing loss – so what should you be eating?

As if the Mediterranean diet couldn’t get any better, it can now add another string to its bow. New research from Brigham and Women’s Hospital has found that healthy diets – such as the Mediterranean version – can be linked to a lower risk of hearing loss.

So what’s involved? “A Mediterranean diet consists of foods typically consumed in countries that border the Mediterranean Sea such as Greece, Italy, Spain, and France – but because so many countries and eating habits border the sea, a Mediterranean diet can have a few different definitions,” explains Dr Diana Gall of Doctor4U.

“In general, though, the diet is high in fruit, veg, fish, legumes, nuts, grains, and extra virgin olive oil. Red meat and dairy appear rarely, or at least in moderation, while added sugars and processed foods aren’t in the diet at all.”

Greek salad

Stock up on Greek salad

One thing is clear about the Mediterranean diet; it has lots going for it. There are various studies which can speak to the benefits (like this one on its cardivascular perks), with Gall noting: “It reduces the risk of developing certain chronic illnesses such as Type-2 diabetes, and high cholesterol and blood pressure – all of which are risk factors for heart disease.”

It’s also been linked to reducing the risk of Parkinson’s and Alzheimer’s. “A healthy, balanced diet such as the Mediterranean diet with less fatty, processed foods can actually help against depression and anxiety, help stabilise blood sugar levels and help control your weight,” adds Gall.

What’s great about this ‘diet’ is it’s not a restrictive eating plan. Rather, it’s about choosing fresh, healthy foods over anything particularly processed. So what can this look like day-to-day? Here’s a 24-hour Mediterranean meal plan to get you started…


A classic go-to breakfast could be an omelette packed full of whatever veggies you fancy, taking only minutes for you to whip up in the morning. If you’re feeling more peckish than normal, have wholewheat toast with your eggs – bread isn’t off the menu, just try to stick to wholegrain versions. Or cook up a pan of shakshuka.


Lunch is the perfect time for a salad, but that definitely doesn’t mean a sad bowl of wilted greens. Instead, pile your plate high with spinach and kale, layering on avocado, olives, chickpeas and tomatoes, plus a sprinkling of your favourite nut, and an olive oil dressing.

Crunchy and delicious, it should keep you full until dinner – plus, you can customise it with whatever you fancy (and whatever you have in your fridge). And if you did find yourself hungry come four o’clock, have a snack of carrots and hummus.


“Healthy fats such as those found in fish are good for your brain,” explains Gall, so it’s no surprise fish is a big part of the Mediterranean diet.

For dinner, bake some salmon and roast up broccoli or asparagus in lemon and olive oil. If you’re feeling particularly fancy, whip up a quinoa salad as a side dish. Mediterranean countries are largely famous for their wine too, so the odd glass of red with dinner won’t go amiss.

The following two tabs change content below.

The Press Association

News from the Press Association - the national news agency for the UK and Ireland

Leave a Comment!

Not a member?

You need to be a member to interact with Silversurfers. Joining is free and simple to do. Click the button below to join today!

Click here if you have forgotten your password

Community Terms & Conditions

Content standards

These content standards apply to any and all material which you contribute to our site (contributions), and to any interactive services associated with it.

You must comply with the spirit of the following standards as well as the letter. The standards apply to each part of any contribution as well as to its whole.

Contributions must:

be accurate (where they state facts); be genuinely held (where they state opinions); and comply with applicable law in the UK and in any country from which they are posted.

Contributions must not:

contain any material which is defamatory of any person; or contain any material which is obscene, offensive, hateful or inflammatory; or promote sexually explicit material; or promote violence; promote discrimination based on race, sex, religion, nationality, disability, sexual orientation or age; or infringe any copyright, database right or trade mark of any other person; or be likely to deceive any person; or be made in breach of any legal duty owed to a third party, such as a contractual duty or a duty of confidence; or promote any illegal activity; or be threatening, abuse or invade another’s privacy, or cause annoyance, inconvenience or needless anxiety; or be likely to harass, upset, embarrass, alarm or annoy any other person; or be used to impersonate any person, or to misrepresent your identity or affiliation with any person; or give the impression that they emanate from us, if this is not the case; or advocate, promote or assist any unlawful act such as (by way of example only) copyright infringement or computer misuse.

Nurturing a safe environment

Our Silversurfers community is designed to foster friendships, based on trust, honesty, integrity and loyalty and is underpinned by these values.

We don't tolerate swearing, and reserve the right to remove any posts which we feel may offend others... let's keep it friendly!