8 Heart-Healthy Mediterranean Diet Foods at Costco

While fad diets come and go, the Mediterranean diet remains constant, earning a spot as one of the healthiest diets year after year. This research-backed, heart-healthy eating pattern emphasizes fresh produce, whole grains, nuts, seeds and lots of fish—items that aren’t always the most budget-friendly. Luckily, many of these staples can be purchased in bulk (and at lower prices) at Costco. “It’s important to remember that accessibility and your budget are also part of the picture,” says Toby Amidor, M.S., RD. 

Costco boasts aisles of fresh and frozen produce, as well as tinned fish that aren’t as expensive as fresh, Amidor says. Maya Oueichek, RDN, a dietitian specializing in the Mediterranean diet, also recommends shopping at the big-box store, adding, “Take advantage of Costco’s incredible frozen seafood selection—and don’t forget their famous rotisserie chicken for easy, lean protein.” Curious which items to add to your shopping cart? Here are the eight best heart-healthy Mediterranean diet foods to stock up on the next time you’re at the warehouse.

1. Wild Planet Wild Pacific Sardines 

Sardines are rich in omega-3 fatty acids, which research consistently shows can help support heart health., Wild Planet Wild Pacific Sardines come recommended by Brittany Brown, RD. Tinned fish is the ultimate budget hack for eating more omega-3s. However, if you’re not sure how to enjoy sardines, Brown offers this simple-yet-gourmet take: “Bake them with cherry tomatoes, red onions, olives, roasted garlic and your favorite herbs. Serve with whole-grain crostini for a simple yet elevated Mediterranean-inspired meal.”

2. Tattooed Chef Sheet Pan Vegetables 

Following a Mediterranean-inspired diet means loading up on vegetables. “Although the Mediterranean diet talks about eating fresh produce, frozen is just as healthy and a wonderful option to get more vegetables, especially since only 10% of the U.S. population eats the recommended amount of vegetables daily,” says Amidor. She suggests filling your freezer with a few packs of Tattooed Chef’s Sheet Pan Vegetables, which come pre-seasoned and can quickly be reheated in the oven, air-fryer or sauté pan. Pair these veggies with grilled or roasted lean protein, like salmon or chicken breast, and a serving of whole grains for a simple weeknight meal.

3. Kirkland Signature Organic Plain Nonfat Greek Yogurt 

Plain Greek yogurt is a heart-healthy staple thanks to its high protein and low saturated fat content. In fact, each ⅔-cup serving of Kirkland’s Organic Plain Nonfat Greek Yogurt packs 19 grams of protein and just 100 calories. Brown recommends mixing this yogurt with your favorite spices or fresh herbs for a savory dip to scoop up with fresh veggies. Alternatively, turn it into a fiber-packed treat by topping it with berries, sliced almonds and omega-3-rich chia seeds.

4. The Laughing Cow Light Cheese Wedges

The Laughing Cow Light Cheese Wedges are a smart, heart-conscious pick for folks following a Mediterranean diet. “Laughing Cow wedges are portion-controlled and lower in saturated fat, which makes them a great option for supporting healthy cholesterol levels,” Oueichek says. Reducing the amount of saturated fat you eat can help lower LDL (“bad”) cholesterol levels—an important risk factor for heart disease.

Oueichek recommends incorporating Laughing Cow’s Light Wedges into a nutritionally balanced snack box, along with whole-wheat pita chips and crunchy veggies. She also says these wedges work well as a creamy, flavorful base for turkey and spinach wraps.

5. Kirkland Signature Organic Roasted Pine Nut Hummus

Kirkland Signature Organic Roasted Pine Nut Hummus is a versatile spread made from nutrient-dense ingredients, including olive oil—a Mediterranean staple. The fiber in the chickpeas can help lower LDL cholesterol levels, while the tahini is full of heart-healthy fats, says Brown. “Kirkland hummus is great as a dip, sandwich spread or as a creamy topper for your favorite grain bowl,” she adds.

6. Townsend Farms Organic Berry Supreme

Berries are a must-have in any heart-healthy Mediterranean-inspired diet, Oueichek says. She especially loves that this mix from Townsend Farms is unsweetened and ready to use straight from the freezer. “I would use it in a breakfast Greek yogurt bowl with walnuts and a dash of cinnamon, blend it into a smoothie, or simmer it into a quick berry jam to spoon over oatmeal or whole-grain toast,” she adds.

7. SkinnyDipped Dark Chocolate Peanut Butter Cups

If you’re craving something sweet, SkinnyDipped Dark Chocolate Peanut Butter Cups are an excellent choice. A healthier spin on a Reese’s Peanut Butter Cup, this dark chocolate alternative provides 3 grams of fiber and just 80 calories and 2 grams of added sugar per cup, making it a balanced treat that easily fits into a Mediterranean-inspired diet. “The dark chocolate provides flavonoids, particularly flavanols, which support heart health by improving blood vessel function and reducing heart disease risk,” adds Oueichek. As an added bonus, the cups are individually wrapped, so you don’t have to worry about keeping an eye on portion sizes.

8. Dave’s Killer Bread Organic 21 Whole Grains

Whole grains are an important source of fiber and an essential part of the Mediterranean diet. Luckily, Costco has several whole-wheat breads you can purchase, including Dave’s Killer Bread Organic 21 Whole Grains. “With 5 grams of fiber (20% of the recommended daily amount) per slice, Dave’s Killer Bread Organic 21 Whole Grains is a good option,” says Amidor. Toast a slice or two and then top with a tablespoon of hummus and a few canned sardines for a Mediterranean diet-approved lunch.

The Bottom Line

Costco makes it easy and cost-effective to stock up on heart-healthy Mediterranean diet staples. The wholesale club has plenty of canned and frozen produce and fish, as well as hummus, organic nonfat Greek yogurt, light cheese, whole-grain bread and dark chocolate to support a Mediterranean-inspired diet. You can find more Mediterranean diet foods at Costco by prioritizing whole foods and looking for products that are high in fiber and low in saturated fat and sodium.