The Mediterranean diet includes many of the healthy foods found in other diets. However, variations and different proportions of foods in the diet may help to reduce the risk of heart disease, according to MayoClinic.com. Populations around the Mediterranean Sea have reaped the health benefits of this diet and olive oil plays a central role in the Mediterranean diet. Its healthy fat content replaces unhealthy saturated fats found in butter or used in cooking.
Healthy Fats
Olive contains monounsaturated fat, which helps to reduce excess cholesterol. LDL cholesterol latches onto particles in the bloodstream to form deposits on the inner walls of the arteries, the Harvard School of Public Health explains. The plaques can narrow the arteries, limit blood flow and lead to heart disease. Dutch researchers analyzing 60 controlled studies found that monounsaturated fats helped decrease LDL levels, according to the May 2003 issue of the "American Journal of Clinical Nutrition." Monounsaturated fats also increased HDL cholesterol to further reduce the risk of heart disease. HDL cleans up excess cholesterol in the blood and delivers it to the liver for disposal.
Reducing Effects
A Spanish study of 20 patients with high blood pressure and high cholesterol indicated virgin olive oil-based breakfasts may inhibit pro-inflammatory genes linked to high cholesterol, diabetes and obesity. Virgin and extra-virgin olive oils go through less processing than other oils. The results may explain the reduced risk of heart disease observed in Mediterranean countries, the researchers conclude in the study, published in the April 10, 2010 issue of "BMC Genomics."
Fish Benefits
Along with olive oil, other components of the diet contribute to health. The consumption of fish is emphasized over eating meats or poultry in the Mediterranean diet, MayoClinic.com notes. Fish containing omega-3 fatty acids, a type of polyunsaturated fat, help to lower triglycerides to improve the health of blood vessels, normalize blood pressure and reduce the risk of heart disease. Salmon, albacore tuna, sardines, herring, lake trout and mackerel contain rich amounts of omega-3s.
Fiber Foundation
Whole grains, fruits and vegetables, rich in fiber, also form the foundation for the Mediterranean diet. A variety of these foods fit in with most meals during the day. Consume fruits and vegetables as sides during a meal, in salads, for desserts or as snacks. MayoClinic.com recommends seven to 10 servings a day of fruits and vegetables. Eat whole-grain bread, cereal, rice and pasta products.
Sides and Snacks
Beans, nuts, legumes, seeds, herbs and spices also serve as a basis for the Mediterranean diet. Use them in meals or as snacks. Eating a handful of almonds, walnuts or cashews a day offers a healthier alternative to high-fat sweets. Choose low-fat sweets if a sugary urge strikes. The diet also uses herbs and spices instead of salt to flavor foods. Consumers of the Mediterranean diet may add a glass of wine a day to the diet, but no more than two drinks. More than that can risk health damage.
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