To get started with the Mediterranean diet, here are some basic steps you can follow:

1. Increase your intake of fruits and vegetables: Aim for 7 to 10 servings of fruits and vegetables each day. If that seems challenging, start with 3 to 5 servings per day, as even this lower amount has been shown to reduce the risk of cardiovascular disease. Look for ways to incorporate more vegetables into your meals, such as adding spinach to your eggs, including avocado and cucumber in your sandwiches, and having vegetable-based salads or side dishes.

2. Include nuts and olives: Consume a handful of raw nuts, such as almonds, walnuts, or pistachios, as a healthy replacement for processed snacks. Also, incorporate olives into your meals or enjoy them as a snack. Nuts and olives are rich in healthy fats and are a staple of the Mediterranean diet.

3. Choose whole grains: Opt for whole-grain bread or other whole grains like bulgur, barley, farro, couscous, and whole-grain pasta. Look for dense, chewy, country-style loaves of bread without added sugar or butter. Whole grains provide fiber and nutrients and are an essential part of the Mediterranean diet.

4. Use olive oil as the primary fat: Replace unhealthy fats like butter with olive oil, which is a key component of the Mediterranean diet. Use it for cooking, dressings, and as a dip for bread. Olive oil is rich in monounsaturated fats and antioxidants and is associated with numerous health benefits.

5. Include fish and lean protein: Incorporate fish, such as salmon, tuna, or sardines, into your diet at least twice a week. Fish is a good source of omega-3 fatty acids, which are beneficial for heart health. Choose lean sources of protein like poultry, legumes, and plant-based proteins like tofu or tempeh.

6. Limit red meat and processed foods: Red meat and processed foods should be consumed in moderation in the Mediterranean diet. Instead, focus on plant-based foods, whole grains, and lean protein sources.

Remember, the Mediterranean diet is not just about individual foods but also about an overall eating pattern that emphasizes whole, unprocessed foods and a balanced approach to nutrition. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized guidance and recommendations based on your specific dietary needs and health goals.