Legumes..

 

The Mediterranean diet emphasizes plant-based foods like fruits, vegetables, legumes, whole grains, and nuts. 

It also recommends healthy fats like olive oil and fatty fish, and moderate amounts of seafood. Red meat and dairy should be consumed in low amounts. Other aspects of the diet include: 

Seasoning: Using herbs and spices instead of salt 

Meat: Eating mostly white meat like chicken and fish.

The Mediterranean diet is associated with a reduced risk of heart disease, stroke, and certain cancers, as well as improved cognitive function and a reduced risk of cognitive decline.