The Original Mediterranean Diet

The Mediterranean diet models after the eating and lifestyle habits of the 16 countries that border the Mediterranean Sea. "Nutrition and You" by Joan Salge Blake notes that Crete, a Greek island, provides the most influence for the Mediterranean diet, but the diet incorporates various eating patterns from all of the 16 countries to create a heart-healthy eating plan.

Focus on Plant Foods

The Mediterranean diet focuses on plant foods, such as whole-grains, fruits, vegetables, legumes and nuts. The Mediterranean diet recommends consuming these items daily. According to Blake, more than 60 percent of the calories in the Cretans' diets came from high-fiber plant foods. MayoClinic.com notes that residents of Greece consumed an average of nine servings of fruits and vegetables every day.

Healthy Fats and Dairy

Another main focus of the Mediterranean diet is on healthy fats. Most of the fat calories came from olives, olive oil and nuts. These food items are high in heart-healthy unsaturated fat and low in saturated fat. The diet suggests consuming nuts, olives and olive oil daily. Nonfat milk, yogurt and reduced-fat cheeses are also a part of the Mediterranean diet. You can consume small amounts of these foods every day.

Meat, Eggs, Fish and Poultry

Meat, eggs, fish and poultry are all limited on the Mediterranean diet. Historically, Cretans consumed less than 2 oz. of meat, eggs, fish and poultry daily and fewer than four eggs weekly. The Mediterranean diet suggests eating fish, poultry and eggs once or twice a week and red meat only once or twice a month.

Exercise

Living an active life is the basis of the Mediterranean diet. The Cretans were active and the Mediterranean diet encourages partaking in physical activity every day. In addition to exercise, the Mediterranean diet stresses the importance of having relaxing meals with family and friends and taking naps during the the day, notes Blake. These activities are also thought to promote heart health and overall well-being.

Benefits

The Mediterranean diet can significantly reduce the risk of heart disease. According to MayoClinic.com, a study of more than 1.5 million adults showed that following a Mediterranean diet was associated with reduced risk of cardiovascular disease, reduced incidence of cancer, reduced cancer death rate and reduced incidence of Parkinson's and Alzheimer's disease.