The Mediterranean Diet is not just one diet plan. It a diet based on the dietary patterns of the 16 countries that border the Mediterranean Sea, according to the American Heart Association. In this region, the incidence of heart disease is lower than in the United States. The Mediterranean Diet is considered to be heart-healthy, and may help reduce the risks of developing cancer, Alzheimer's and Parkinson's diseases.
Plenty of Exercise
According to MayoClinic.com, one of the fundamentals of the Mediterranean Diet is to get plenty of exercise. Regular physical activity, such as a brisk 20- to 30-minute walk daily, will help to maintain a healthy body weight.
Foods From Plant Sources
The Mediterranean Diet features eating abundant amounts of foods from plant sources, according to the Cleveland Clinic. Foods that are featured in the diet include plenty of fresh fruits and vegetables, local produce being preferred. Fruits are eaten for dessert, in place of sugary treats. Other fundamental foods include legumes, such as peas, alfalfa, peanuts and lentils, along with nuts, including walnuts, almonds and pecans. Stanford University recommends going easy on the nuts, having no more than one handful per day, as they are high in calories.
Olive Oil Instead of Butter
Instead of butter or margarine, olive or canola oil is used in cooking and on the table, serving as the primary sources of healthy fat in this diet. Most of the fats in the diet come from mono-saturated fats, typically olive oil, which does not contribute to elevated cholesterol levels. The Cleveland Clinic states that using olive oil instead of saturated fats can help lower levels of low-density lipoprotein, or LDL, the bad cholesterol.
High Consumption of Whole grains
The Mediterranean Diet favors whole grains breads, cereals and pastas over those made from processed and refined flours. According to Stanford University, whole grain breads and cereals use all parts of the grain, making those foods higher in fiber and thus, a healthier choice. Whole grain foods include steel-cut oatmeal, bran flakes, brown rice, and whole wheat breads and pastas.
More Fish, Less Meat
This diet allows for eating fish at least twice a week and reducing the amount of meat eaten, especially red meats. MayoClinic.com states the diet features eating red meat to no more than a few times per month. Choosing lean meats, such as poultry, is favored. Cold-water fish and so-called oily fish, such as sardines, contain plenty of healthy omega-3 fatty acids. According to the European Food Information Council, omega-3 fatty acids are beneficial for heart health, and their natural anti-inflammatory properties aid blood flow.
Dairy in Moderation
Dairy foods typically consist of yogurts and cheeses in the Mediterranean Diet, but are only eaten in moderation daily. Since dairy products can be high in fat, the Cleveland Clinic recommends choosing low-fat and non-fat varieties.
Red Wine with Meals
Another fundamental of the Mediterranean Diet is drinking a moderate amount of red wine with meals. According to Stanford University, for a woman, moderate consumption is less than one 5-oz. glass of red wine daily, and less than two 5-oz. glasses of wine daily for men.
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