A Mediterranean diet consists of foods typically eaten in the countries along the Mediterranean Sea. It is associated with a lower risk of death from cardiovascular conditions, reports MayoClinic.com. As of 2010, the American Heart Association does not endorse following a Mediterranean diet, due to the high fat content. Patients with heart disease should consult their cardiologist before switching from a low-fat diet to a Mediterranean diet. The diet allows a higher amount of fat than a traditional heart-healthy American diet, but this fat is primarily from olive oil and nuts, which are considered heart-protective.
Fish
Fish and other seafood are important components of a Mediterranean diet. MayoClinic.com recommends mackerel, salmon, tuna and trout. Cold water fish often have higher levels of omega-3 fatty acids, which are heart healthy. Herbs and spices can be added to the fish for additional benefit. Poultry is allowed on the diet, but red meat is limited.
Vegetables
Vegetables are eaten in quantity on a Mediterranean diet. The diet includes a variety of vegetables, usually with little or no processing. According to the Women's Heart Foundation, you can eat up to nine vegetable servings each day.
Fruits
A Mediterranean diet consists of a wide variety of fresh fruits, eaten whole or mixed into salads or main entrees. Fruits are prepared without sugary syrups.
Whole Grains
Whole grains are stressed, including breads, rolls, cereals, pasta, rice and other grains. These whole-grain foods generally have more fiber and nutrients than foods made with white flour.
Oils and Nuts
Olive oil comes into play in a variety of ways on a Mediterranean diet. It may be added to a salad dressing, used as a dip for bread, added to pasta sauce or baked into bread. Nuts are eaten alone or added to breads, fruits, salads, yogurt or main entrees.
Milk Products
The typical Mediterranean diet includes daily milk products, such as cheese and yogurt, according to the Women's Heart Foundation. MayoClinic.com suggests choosing low-fat dairy products.
Wine
Red wine, consumed in moderation with a meal, is often a component of a Mediterranean diet. Purple grape juice may offer a similar benefit. If you take prescription medication or have a medical condition, seek your physician's approval before adding wine to your diet.
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