Grocery List For Mediterranean Diets

The Mediterranean diet is not the typical diet plan that Americans think of when they hear the word diet. The Mediterranean diet does not count calories but contains a variety of foods that are consumed in the Mediterranean countries. There are 16 countries that border the Mediterranean Sea, providing a vast array of foods to choose from. According to the American Heart Association, the Mediterranean diet may lower a person's chance of developing heart disease.

Fish

Mediterranean countries border the Mediterranean Sea and have large fishing industries; therefore, fish is an important part of the diet in this area. The American Heart Association recommends that people should consume two 3.5-oz. servings of fish per week for heart health. Fatty fish, like salmon, herring and sardines, is the best source of EPA and DHA, which are types of essential fatty acids, writes Frances Sizer and Ellie Whitney, authors of "Nutrition: Concepts and Controversies." However, fish may be contaminated with mercury, some more than others. Tilefish, swordfish, king mackerel, marlin, shark and tuna contain the highest levels of mercury.

Olive Oil

Instead of butter or margarine, olive oil is used in the Mediterranean culture. Olive oil is used in breads, vegetables, desserts and to prepare fish. Olive oil contains healthy monounsaturated fats, while animal products, butter and margarine contain saturated fats that increase a person's risk for developing heart disease. Sizer and Whitney explain that the components in olive oil work to lower the bad cholesterol, LDL, and keep the good cholesterol, HDL, at high levels. Olive oil also provides phytochemicals that work as antioxidants in the body, and it helps to lower blood pressure.

Fresh Local Foods

The Mediterranean people eat a variety of fresh vegetables, fruits, nuts, beans and dairy, and they enjoy wine with dinner. When choosing fruits and vegetables, try to select those that are in season and locally grown. Nuts are a high-calorie food and are used in place of other fat sources. Nuts consumed in moderate amounts may lower heart disease risk because they are low in saturated fats, high in fiber and high in phytochemicals that work as antioxidants, writes Sizer and Whitney. Beans, legumes, fruits and vegetables, cheese and yogurt can be consumed daily if you are following a Mediterranean diet. Fish, poultry, eggs, sweets and wine should be consumed a few times per week.