People who live in countries bordering the Mediterranean Sea -- Greece, Crete and Italy -- have a traditional diet based on local foods. Eating such a diet can help you maintain a healthy weight, lower bad cholesterol and even lessen the symptoms of inflammatory diseases such as rheumatoid arthritis, according to Shirley Perryman, M.S., R.D. of Colorado State University.
Oil and Fats
Unlike diets that ban fat, the Mediterranean diet allows 25 to 35 percent of your daily calories to come from fat. But the focus is on fat from olive oil and nuts, such as walnuts. These monosaturated fats reduce LDL cholesterol, report researchers at the University of California, Davis. Olive oil also contains antioxidants known as polyphenols, which help protect cells from damage. Use olive oil in place of butter in cooking, in salad dressings and on bread.
Vegetables, Grains and Fruits
Vegetables and grains are often the focus of meals in the Mediterranean diet, with meat used sparingly or not at all at some meals. Steam vegetables lightly and drizzle with olive oil, or eat them raw. Serve vegetables over whole grains, such as brown rice, cous cous or whole grain pasta. Eat fresh fruit for dessert or a snack. Try an exotic fruit such as pomegranates.
Herbs and Spices
Though herbs and spices such as oregano, basil, thyme and rosemary add little or no calories to food, they're an important part of the Mediterranean diet. Herbs and spices add flavor without adding sodium or fat.
Yogurt and Cheese
Choose low-fat cheeses and use sparingly to heighten the flavor of foods. A sprinkling of a cheese like parmesan adds lots of flavor without a great deal of added fat. Yogurt is a good source of calcium and contains probiotics to maintain digestive health. Choose lowfat or nonfat plain yogurt, and add your own flavorings such as fresh fruit.
Fish
Fish provides lean protein and heart-healthy fatty acids such as omega-3. Fish plays an important role in countries along the Mediterranean Sea. You can fulfill the American Heart Association's recommendation of consuming fish twice a week by including seafood in the form of tuna, salmon, scallops, shrimp, octopus, tilapia, crab and many other varieties of fish and shellfish in your lunches and dinners.
Wine
MayoClinic.com reports that moderate consumption of red wine can convey some heart-healthy benefits, including lowering bad cholesterol. Wine also contains compounds that can reduce inflammation. The Mediterranean diet limits wine consumption to one 5-oz. glass daily for women and men over 65 and two glasses for men up to age 65.
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