I Asked a Cardiologist What Kitchen Gear to Avoid If You Follow the Mediterranean Diet—Here’s What He Said

Listen to the experts.

Cardiologist-Loved Kitchen Tools

• Perfect for Salmon: Winco Fish Spatula$10
• Extremely Durable Skillet: Lodge 10.25-Inch Cast Iron Skillet$25
• No Flimsy Nonstick Coating: Cuisinart 10-Inch Stainless Steel Open Skillet$45, originally $50
• Eat Fresh Greens This Summer: OXO Good Grips Salad Spinner$33
• For Extra-Virgin Olive Oil: TrendPlain Olive Oil Dispenser Bottle$8, originally $10

The Mediterranean diet is all about fostering healthy habits and a sustainable lifestyle instead of restricting calories. With its emphasis on cooking at home; physical activity; and consuming produce, whole grains, seafood, nuts, seeds and extra-virgin olive oil, it’s easy to see why it’s a favorite of double board-certified cardiologist Sam SetarehM.D., MS, FACC. He described the diet as a “practical approach that many people can maintain long term, which is ultimately what drives meaningful cardiovascular benefit.”

Setareh referenced a recent analysis of 87 studies that looked at more than 1.4 million participants and found that sticking to a Mediterranean diet was associated with lower rates of heart disease, including stroke and cardiovascular mortality. Since it’s always an admirable goal to improve heart health, I’m inclined to follow in his wake and make some changes in my diet.

If you’re feeling similarly inspired, Setareh was kind enough to share the kitchen tools that best support a Mediterranean diet. A few of his choices? A salad spinnera metal fish spatula and an olive oil dispenserall available at Amazon.

What to Avoid: Plastic Spatulas

Replacement: Metal Fish Spatula

$10 at Amazon

Setareh described a thin, metal fish spatula as the “ideal” tool for “preparing salmon, sardines, trout and other fish that are central protein sources in the Mediterranean diet.” He prefers metal to plastic because it’s thinner, more durable and easier to maneuver. Another benefit is that it won’t melt if accidentally left on a hot skillet.

What to Avoid: Nonstick Cookware

Replacement: Cast-Iron and Stainless Steel Pans

$25 at Amazon

Setareh avoids most nonstick skillets, disliking that their synthetic coatings can degrade over time. Instead, he recommends cast-iron and stainless steel, two materials that are as durable as they are functional.

Lodge’s cast-iron skillet is beloved by editors for its even browning and excellent price. Since it can go from the grill to the oven or stove, its utility is uncontested when following the Mediterranean diet. Whether you’re searing fish, sautéeing vegetables or roasting chicken, this pan will come in handy.

Cuisinart 10-Inch Stainless Steel Open Skillet

$50 $45 at Amazon

“Stainless steel cookware is excellent for preparing vegetables, legumes and seafood with olive oil,” said Setareh. It’s his preferred pan material, as it’s “durable, nonreactive and allows for excellent temperature control without the use of nonstick coatings.” Cuisinart’s skillet has more than 8,000 fans at Amazon and is reasonably priced at $45. It’s also available in widths ranging from 8 to 14 inches.

What to Avoid: Colander or Strainer

Replacement: Salad Spinner for Fresh Greens

$33 at Amazon

“Fresh vegetables and leafy greens are foundational components of the Mediterranean diet,” said Setareh. As opposed to a strainer or colander, which leaves lettuce soggy, Setareh recommends grabbing a salad spinner for easy washing of gritty lettuce.

OXO’s version is the top-tested model at EatingWell thanks to its “ample capacity, approachable price point, sturdy design and user-friendly pump-style spinning mechanism,” as we wrote in our salad spinner review. What’s cool is that the brand also makes a glass salad spinner if you’re trying to reduce your exposure to microplastics, a little spinner if storage space is an issue and a stainless steel spinner if durability is your main concern.

What to Avoid: Butter Keepers

Replacement: Extra Virgin Olive Oil Dispenser

$10 $8 at Amazon

“Extra-virgin olive oil is a cornerstone of the Mediterranean diet,” said Setareh. “A dispenser bottle helps encourage daily use while allowing for portion control.” TrendPlain’s model, which has more than 9,400 five-star ratings at Amazon, ups the ante with nozzles for spraying and pouring. Use the former to evenly coat vegetables in a fine mist of oil before roasting and the latter to measure oil for homemade vinaigrettes. Another benefit is that this bottle is tinted to reduce exposure to light, one of the primary reasons oil turns rancid.

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