Inspired thousands of years ago by the colorful beaches and cooking styles of countries like Spain, Italy and Greece, the Mediterranean diet adds olive oil and red wine to vegetables, fruits, whole grains and fish. The diet focuses on avoiding unhealthy ingredients and has received attention as a way to lose weight, keep your heart strong and reduce your risk for some diseases.
Significance
The style of eating demonstrated by the Mediterranean diet is recommended by many scientific organizations as a way for healthy adults to prevent chronic diseases. MayoClinic.com reports that adults who followed the diet reduced their risk for heart disease, as well as the risk of cardiovascular mortality. The Mediterranean diet has also been credited with decreasing the likelihood of cancer, Parkinson's disease and Alzheimer's disease.
Moderation Approach
Key aspects of the Mediterranean diet include consuming red wine in moderation, eating fish and poultry twice weekly and using olive oil and canola as healthy-fat substitutes for butter. Exercising at least three times each week is also recommended, as are fruits, whole grains, nuts, vegetables and legumes. Salt should be replaced with herbs and spices to add flavor to your meals, while red meat should be limited to only a few times each month. Those who follow the Mediterranean diet can also benefit from meals with loved ones, says MayoClinic.com.
Core Ingredients
The American Heart Association reports that vegetables, fruits, rice and pasta are key ingredients of the Mediterranean diet, based after the pattern of Greece residents who prefer these items to red meat. Because fruits and vegetables are filled with antioxidants, the Mediterranean diet can help prevent the buildup of cholesterol in your arteries. Whole grains are also essential to the diet, always dipped in olive oil rather than butter or margarine. Nuts, which are high in calories but low in saturated fat, should be eaten without salt in small servings.
Good Fats
Those who practice the Mediterranean diet are advised to focus on being careful about what fats are consumed as opposed to avoiding fat altogether. Fish like tuna and salmon are high in omega-3 fatty acids that can enhance the health of your blood vessels, keep blood pressure normal and reduce your risk for heart attack. Canola oil and certain nuts also contain omega-3 fatty acids. Virgin olive oil is the preferred source of fat in the Mediterranean Diet and provides both antioxidants and monounsaturated fat that reduces cholesterol levels, according to the American Heart Association. Saturated fats and hydrogenated oils should be avoided.
Considerations
The Mediterranean diet typically includes no more than 5 oz. of red wine daily for women and no more than 10 oz. daily for men younger than 65, according to MayoClinic.com. While wine has been linked with a reduced risk of heart disease, consuming more than the recommended amount could increase your risk for cancer. Wine should be avoided if you have been diagnosed with heart or liver disease or have a family history of alcoholism.
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