Though the intense quarantining days of the COVID-19 pandemic have passed, variations of the virus are still lurking—and infecting. And while the virus has been reduced to the equivalent of a bad cold for some, others end up with long-lasting effects from the infection.
For those who haven’t heard much about long COVID, the World Health Organization (WHO) defines it as “the continuation or development of new symptoms three months after the initial SARS-CoV-2 infection, with these symptoms lasting for at least two months with no other explanation.” The symptoms of long COVID can vary. The most common symptoms are fatigue, brain fog and post-exertional malaise—but more than 200 symptoms have been reported.
There is some evidence that people with metabolic syndrome and metabolic disorders—like diabetes and heart disease—may have a higher risk of long COVID. The relationship could be bi-directional, as long COVID may also negatively influence metabolic profiles, including blood glucose and triglyceride levels. Researchers in Spain wanted to know if the Mediterranean diet might help reduce the risk factors for metabolic syndrome and metabolic disorders in people with long COVID. They published their findings in February 2025 in Nutrients. Here’s what they found.
How Was This Study Conducted?
Long COVID is difficult to diagnose because its symptoms are also symptoms of other diseases or illnesses. To make it even trickier, symptoms of long COVID can come and go. So you might think you’re over it, have a period of remission and then experience symptoms again.
Using the WHO’s definition, researchers selected 305 individuals diagnosed with long COVID—207 women and 98 men with an average age of 53. Demographic information and medical history were gathered. Each participant had a physical examination and bloodwork was drawn and analyzed.
Participants’ eating habits were analyzed using a validated questionnaire designed to evaluate the frequency and amount of foods eaten as they relate to the Mediterranean diet.
Individual cardiovascular risk factors were analyzed for each participant. In addition, each participant was also classified as having metabolic syndrome or not, based on the risk factors for metabolic syndrome. Metabolic syndrome is diagnosed when someone has three or more of the following conditions:
- High blood pressure
- High blood sugar
- High waist circumference
- Low HDL cholesterol
- Elevated triglyceride levels
What Did This Study Find?
Keeping in mind that all the participants in this study had long COVID, almost 24% of them were also found to have metabolic syndrome (about 49% of the men and 16% of the women in the study).
Taking the Mediterranean diet scores into consideration, researchers found that in people with long COVID, those with higher Mediterranean diet scores had lower uric acid levels, lower BMI, fewer metabolic syndrome risk factors and higher HDL (beneficial) cholesterol.
High uric acid levels have been linked to atrial fibrillation, which is an irregular heartbeat that’s linked to a higher risk of stroke. Metabolic syndrome risk factors, including higher BMI and low HDL, are all linked to an increased risk of heart disease.
How Does This Apply to Real Life?
We know that the Mediterranean diet is associated with reduced inflammation and reduced disease risk, including heart disease, cancer and diabetes. These researchers hypothesize that people with long COVID may benefit from this healthy eating pattern due to its anti-inflammatory and antioxidant properties.
The Mediterranean diet is loaded with healthy fats, lots of fiber and lean protein. Specifically, the majority of the food in the Mediterranean diet includes fruits, vegetables, whole grains, nuts, seeds, fish, legumes and olive oil. Following a Mediterranean diet eating pattern typically includes limiting or avoiding processed meats, red meats and foods and beverages with lots of added sugar or other additives.
If you have long COVID, it might be worth evaluating your diet. Can you start making some swaps to add in more whole foods? If you have gastrointestinal issues that make eating certain foods difficult, try working with a registered dietitian to create a plan that works for you.
The Bottom Line
This study found that people with long COVID who followed a Mediterranean diet eating pattern had lower levels of uric acid, lower BMI, fewer metabolic syndrome risk factors and higher HDL (beneficial) cholesterol, placing them at a lower risk of heart disease.
These researchers conclude that it’s important to ensure people with long COVID are getting adequate nutrition, including plenty of protein and correcting any vitamin and mineral deficiencies. Your medical provider can order blood work to test for nutrient deficiencies, and working with a registered dietitian can make sure you’re getting what you need.
Preventing metabolic syndrome may also lower your risk of long COVID, though it’s no guarantee. Incorporating foods popular in the Mediterranean diet is a good place to start. But that’s not the only lifestyle area that counts. Moving your body more often, managing your stressors and getting to the root of them, getting plenty of quality sleep and enjoying quality time with loved ones also go a long way toward an overall healthy lifestyle and disease prevention.
