Plant Based, Mediterranean, and Heritage Diets

Nutrition for Longevity & Disease Prevention

As a Seattle naturopathic doctor with advanced training in clinical nutrition, I use food as a cornerstone of long-term health and disease prevention. Research consistently shows that traditional, plant-forward eating patterns—such as the Mediterranean and other Heritage Diets—are associated with the world’s longest-lived and healthiest populations. These diets emphasize whole, minimally processed foods rich in antioxidants, phytonutrients, healthy fats, and fiber to reduce inflammation and support cardiovascular, metabolic, and immune health. Oldways’ Heritage Diets celebrate cultural food traditions from around the world, each offering time-tested paths to wellness:

• Mediterranean Diet – olive oil, seafood, legumes, vegetables, and fresh herbs

• African Heritage Diet – leafy greens, okra, beans, millet, and traditional spices

• Asian Heritage Diet – rice, soy, sea vegetables, green tea, and fermented foods

• Latin American Heritage Diet – corn, beans, squash, tropical fruits, and root vegetables

• Vegetarian & Vegan Diets – abundant plant diversity inspired by global cuisines

Whether you’re drawn to Mediterranean eating or want to reconnect with your ancestral food traditions, I can help you design a sustainable, evidence-based nutrition plan that aligns with your lifestyle, values, and health goals. These dietary approaches can be used for general wellness or applied therapeutically—to lower cholesterol, support healthy weight, balance blood sugar, reduce inflammation, and even help reverse conditions such as type 2 diabetes and heart disease when paired with movement, stress management, and restorative sleep.