New Research Links Mediterranean Diet to Long COVID Relief—Mayo Clinic Takes It Further

Long after the peak of the pandemic, COVID-19 continues to leave its mark, particularly for those suffering from long COVID-19. Characterized by lingering symptoms such as fatigue, brain fog, and cardiovascular complications, long COVID remains a major public health concern. However, new research suggests that dietary interventions—specifically, the Mediterranean diet—could play a key role in alleviating its effects.

A February 2025 study published in the journal Nutrients analyzed 305 individuals diagnosed with long COVID and found that those who followed a Mediterranean-style diet exhibited lower uric acid levels, reduced body mass index (BMI), fewer metabolic syndrome components, and higher levels of beneficial HDL cholesterol. These improvements are significant, as they correlate with a lower risk of cardiovascular disease, one of the primary concerns for those suffering from lingering post-viral effects.

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The Mediterranean diet, long recognized for its heart-healthy benefits, is known for its anti-inflammatory and antioxidant-rich properties. The study’s findings add to growing evidence that nutrition could influence how the body recovers from prolonged viral infections, particularly for individuals who already suffer from metabolic disorders, high blood pressure, or obesity—factors that may increase long COVID risk.

With heart health and COVID-related metabolic concerns at the forefront, the Mayo Clinic has responded with its new Superfoods Meal Plan, which builds upon the Mediterranean diet while incorporating additional cardio-protective ingredients that support overall wellness.

Mayo Clinic’s Superfoods Meal Plan

The Mayo Clinic’s newly launched Superfoods Meal Plan provides a structured, nutrition-based approach to supporting cardiovascular health. The 12-week plan expands on the principles of the Mediterranean diet by incorporating scientifically-backed superfoods that help combat inflammation, stabilize blood sugar, and reduce the risk of chronic disease.

Francisco Lopez-Jimenez, MD, MSc, Chair of Preventive Cardiology at Mayo Clinic, underscores why dietary interventions like this are crucial: “Heart disease remains the leading cause of death in the US, and obesity is often the ‘on-ramp’ to heart disease. A heart-healthy diet is one of the most effective ways to address these challenges,” he said in a statement.

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The Superfoods Meal Plan, which follows the Dietary Approaches to Stop Hypertension (DASH) diet, integrates a diverse range of heart-healthy ingredients, many of which overlap with the Mediterranean diet but take it a step further with specific additions clinically proven to improve cardiovascular markers. The plan emphasizes cardio-protective superfoods including cocoa, chili, oats, leafy greens, and legumes—all known for their heart-boosting properties. The meal plan features more than 90 recipes designed to reduce inflammation and provide an enjoyable approach to healthy eating.

Kyla Lara-Breitinger, MD, a Mayo Clinic cardiologist, explains how this plan goes beyond the standard Mediterranean diet by incorporating additional scientifically validated heart-protective foods: “While the Mediterranean Diet is popular, our Superfoods Meal Plan takes it a step further by including ingredients clinically proven to enhance heart health. This plan offers a practical and enjoyable way for Americans to prioritize their heart health and manage their weight.”

Why this matters for long COVID patients

The connections between metabolic health and long COVID are becoming increasingly clear. Studies indicate that individuals with preexisting conditions such as diabetes, hypertension, or obesity are more likely to experience severe COVID-19 and long-term complications. Conversely, the impact of long COVID itself may exacerbate metabolic issues, further increasing the risk of cardiovascular disease.

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The Nutrients study on the Mediterranean diet and long COVID patients highlighted three key findings:

1. Individuals with long COVID who adhered more closely to the Mediterranean diet exhibited fewer risk factors for metabolic syndrome.
2. Higher Mediterranean diet scores were linked to lower BMI, reduced uric acid levels, and better cholesterol profiles—all markers associated with improved cardiovascular health.
3. These benefits suggest that following a Mediterranean-style eating pattern could help mitigate some of the long-term impacts of COVID-19 on the body.

Mayo Clinic’s Superfoods Meal Plan aligns directly with these findings by offering a structured dietary approach that mirrors the Mediterranean diet while incorporating additional superfoods for cardiovascular protection. For individuals struggling with post-COVID symptoms, particularly those with metabolic concerns, targeted nutritional strategies like this could offer a valuable tool in long-term recovery.

The implications of these findings extend beyond long COVID patients. Heart disease remains the leading cause of death in the US, and obesity rates continue to rise, fueling the need for sustainable, evidence-backed nutritional solutions. Both the Mediterranean diet and the Mayo Clinic Superfoods Meal Plan provide a research-driven pathway toward better metabolic and cardiovascular health.