According to the American Heart Association, there is no single Mediterranean diet. Instead, the term describes a general eating pattern that is typical of the countries on the Mediterranean Sea. The diet is high in good fats and plant foods and low in saturated fats. You can use the Mediterranean Diet Pyramid to guide your food choices if you want to follow a Mediterranean diet.
Benefits
Mediterranean countries typically have lower rates of cardiovascular disease than the United States. Following a Mediterranean diet appears to lower LDL cholesterol levels in the blood because of the high amount of healthy fats and low amounts of saturated fats. In addition, the diet is lower in sodium than a western diet and it encourages spices and herbs to flavor foods instead of salt. According to MayoClinic.com, Mediterranean countries have lower rates of Alzheimer's and Parkinson's disease.
Good Fats
The American Heart Association states that a Mediterranean diet is higher in total fat than national recommendations. However, most of the fat comes from heart healthy unsaturated fats and not unhealthy fats. Olive oil is high in monounsaturated fat and the polyunsaturated fat in nuts and fish can also improve cholesterol levels. A Mediterranean eating pattern includes fish and seafood at least twice a week. The diet limits red meat, butter and eggs, which are all sources of saturated or trans fats.
Main Foods
At its base, the Mediterranean Diet Pyramid relies on plant foods such as fruits and vegetables, whole grains, beans, nuts, seeds and olive oil. These vegetarian foods are central to the diet and you should base each meal around them. They provide nutrients including dietary fiber, vitamins, essential minerals and healthy fats. To incorporate these guidelines into your diet, you can try to make healthier choices such as whole grain bread with olive oil instead of white bread with butter, or plain roasted nuts instead of candied or heavily salted.
Other Foods
The Mediterranean diet includes eating fish and seafood at least twice a week and reducing the amount of other animal products compared to a typical American diet, according to MayoClinic.com. Eat poultry, milk, eggs, cheese and yogurt daily to weekly, and limit consumption of red meat and sweets. Extra antioxidants in the diet come from red wine herbs and spices. Using herbs and spices instead of salt also decreases the sodium content in the diet.
Other Factors
The Mediterranean diet pattern describes which foods you choose to eat, but other lifestyle factors may contribute a lower rate of heart disease in Mediterranean countries. The diet includes a recommendation for regular physical activity, which can help control weight and improve cholesterol levels. In addition, it is important to eat appropriate portions of food. Regardless of how healthy a food is, you will gain weight if you eat too many calories. Another recommendation is to enjoy your meals and taste the food thoroughly.
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