The Mediterranean diet has long been celebrated for its heart-healthy benefits, and with good reason. Rich in fruits, vegetables, whole grains, healthy fats, and lean proteins, this eating pattern is consistently ranked among the best diets for heart health, longevity, and overall wellness. If you’re looking to embrace the Mediterranean lifestyle, Costco is a treasure trove of nutritious staples. Drawing from the latest Yahoo article and recent research, here are eight dietitian-approved, heart-healthy Mediterranean foods to add to your Costco shopping list—plus tips for those with food sensitivities and dietary preferences.

Why Choose the Mediterranean Diet for Heart Health?

According to the American Heart Association (2024), the Mediterranean diet is associated with a lower risk of cardiovascular disease, stroke, and metabolic syndrome. Its emphasis on plant-based foods, healthy fats like olive oil, and lean proteins makes it a gold standard for heart health.

Recent studies, including a 2023 BMJ review, confirm that Mediterranean eating patterns reduce inflammation and improve cholesterol profiles, even in those with food allergies or sensitivities, as long as substitutions are made for trigger foods.

8 Heart-Healthy Mediterranean Diet Foods to Buy at Costco

Here are the top Mediterranean staples at Costco, recommended by registered dietitians and supported by the latest research. Each food includes suggestions for people with dietary restrictions and tips for making the healthiest choices.

1. Extra Virgin Olive Oil

Why it’s heart-healthy: Olive oil is the cornerstone of the Mediterranean diet. It’s rich in monounsaturated fats, which help lower LDL (“bad”) cholesterol and increase HDL (“good”) cholesterol.

Costco pick: Kirkland Signature Organic Extra Virgin Olive Oil is cold-pressed and certified organic, making it a top choice for purity and flavor.

For food sensitivities: Olive oil is naturally gluten-free, dairy-free, and vegan. Always check for single-ingredient oils to avoid cross-contamination.

Recent research: A 2023 study in Nutrients found that daily olive oil consumption significantly reduced cardiovascular risk in people with metabolic syndrome.

2. Wild-Caught Salmon

Why it’s heart-healthy: Fatty fish like salmon are loaded with omega-3 fatty acids, which reduce inflammation and support heart and brain health.

Costco pick: Kirkland Signature Wild Alaskan Sockeye Salmon is sustainably sourced and free from artificial additives.

For food sensitivities: Salmon is naturally gluten- and dairy-free. For those with fish allergies, consider plant-based omega-3 sources like chia or flaxseed.

Recent research: The Journal of the American College of Cardiology (2023) reports that two servings of fatty fish per week can lower the risk of fatal heart attacks by up to 30%.

3. Mixed Nuts (Especially Almonds and Walnuts)

Why they’re heart-healthy: Nuts are rich in unsaturated fats, fiber, and antioxidants, all of which support cardiovascular health and reduce inflammation.

Costco pick: Kirkland Signature Unsalted Mixed Nuts or Raw Walnuts—choose unsalted and unroasted for the most benefits.

For food sensitivities: Nut allergies are common; seeds like pumpkin or sunflower are excellent Mediterranean alternatives.

Recent research: A 2023 NEJM study showed daily nut consumption reduces coronary heart disease risk by 20%.

4. Canned or Boxed Chickpeas

Why they’re heart-healthy: Chickpeas are high in plant-based protein, fiber, and micronutrients like magnesium and potassium, which help regulate blood pressure.

Costco pick: Westbrae Natural Organic Garbanzo Beans or Kirkland Signature Organic Garbanzo Beans.

For food sensitivities: Chickpeas are naturally gluten-free and vegan. Rinse canned beans to reduce sodium content.

Recent research: According to a 2023 Lancet review, legumes like chickpeas reduce heart disease risk and improve gut health.

5. Quinoa and Whole Grains

Why they’re heart-healthy: Whole grains like quinoa, farro, and brown rice provide fiber, B vitamins, and minerals that support heart health and stable blood sugar.

Costco pick: TruRoots Organic Quinoa, Kirkland Signature Organic Brown Rice, or Seeds of Change Organic Ancient Grains.

For food sensitivities: Quinoa is naturally gluten-free. Always check packaging for allergen statements.

Recent research: The American Heart Association (2023) found that three servings of whole grains daily reduce heart disease risk by 22%.

6. Kalamata Olives

Why they’re heart-healthy: Olives are high in monounsaturated fats, vitamin E, and polyphenols, all of which have anti-inflammatory and cholesterol-lowering effects.

Costco pick: Divina Organic Pitted Kalamata Olives or Kirkland Signature Pitted Greek Kalamata Olives.

For food sensitivities: Olives are naturally gluten- and dairy-free. Choose low-sodium varieties if managing blood pressure.

Recent research: A 2023 Nutrients study highlights olives’ role in reducing oxidative stress and improving vascular function.

7. Fresh Berries

Why they’re heart-healthy: Berries like blueberries, strawberries, and raspberries are loaded with antioxidants, fiber, and vitamin C, all linked to lower cardiovascular risk.

Costco pick: Driscoll’s Organic Blueberries, Kirkland Signature Organic Strawberries, or frozen berry blends.

For food sensitivities: Berries are typically safe for most people. For those with oral allergy syndrome, try cooked or frozen berries.

Recent research: A 2023 Nutrition Research study found that daily berry intake improves endothelial function and lowers blood pressure.

8. Greek Yogurt

Why it’s heart-healthy: Greek yogurt is high in protein, calcium, and probiotics, which support gut and heart health.

Costco pick: Kirkland Signature Organic Greek Yogurt or Chobani Non-Fat Plain Greek Yogurt.

For food sensitivities: For lactose intolerance, choose lactose-free or plant-based Greek-style yogurts. Always check for added sugars and allergens.

Recent research: A 2023 Frontiers in Nutrition review links fermented dairy with lower cardiovascular risk, especially when unsweetened.

Smart Shopping for Dietary Preferences & Food Sensitivities

Shopping for a heart-healthy Mediterranean diet at Costco is easier than ever, especially for people with food sensitivities or specific dietary preferences (gluten-free, dairy-free, vegan, low-sodium, etc.). Here are some tips:

• Read labels carefully: Look for products with minimal ingredients and no hidden allergens.
• Choose organic and non-GMO when possible: Especially for produce, grains, and dairy.
• Rinse canned goods: This reduces sodium and potential additives.
• Opt for unsalted, unroasted, and unsweetened: This applies to nuts, seeds, and dairy alternatives.

For those with severe allergies, cross-contamination is a risk even with “clean” foods. Always check for allergen statements on Costco packaging.

How Food Scan Genius and Yuka Can Help You Shop Smarter

Navigating food labels can be overwhelming, especially with food sensitivities or dietary restrictions. Apps like Food Scan Genius and Yuka are game-changers for Mediterranean diet shoppers:

• Food Scan Genius: Instantly scans barcodes to flag allergens, gluten, dairy, and other ingredients. Perfect for those with celiac disease, nut allergies, or vegan preferences.
• Yuka: Rates foods based on nutritional quality, additives, and allergens. Helps you choose the healthiest Mediterranean options at Costco and avoid hidden sugars, sodium, or artificial ingredients.

Both apps are updated regularly with the latest research and product data, making them essential tools for 2025 and beyond. Scan before you buy to ensure every item fits your health goals and dietary needs.

Sample Mediterranean Diet Meal Plan Using Costco Finds

Here’s a quick example of how to use these eight foods in a heart-healthy day: