How to Eat: The Mediterranean diet—which includes lots of fruits, vegetables, whole grains, olive oil and even a daily glass of red wine—is associated with healthier hearts and slimmer waists. Additionally, new research shows that menopausal women who eat a Mediterranean-style diet are about 20 percent less likely to report hot flashes and night sweats. In contrast, women eating a high-fat, high-sugar diet are more likely to experience those symptoms. Researchers believe that the high fiber content of a Mediterranean diet may stabilize estrogen levels, which in turn can lessen symptoms. The diet also helps keep blood sugar in an optimal range, which may be a factor in relieving menopause discomfort as well.