The Mediterranean diet has become popular because of links to reducing the risk of heart disease, MayoClinic.com explains. The diet gets its name from populations in countries bordering the Mediterranean Sea. They practice similar eating habits. Although no specific Mediterranean heart diet exists, based on cultural backgrounds, common characteristics and certain foods run through such diets.
Mediterranean Food Pyramid
The basic Mediterranean food pyramid differs from typical American food pyramids, with meats and sweets at the top of the pyramid and eaten the least, according to MayoClinic.com. Poultry and dairy products sit at the following level, consumed in low to moderate amounts. Fish make up the second largest level, usually served two times a week. The foundation of the Mediterranean food pyramid includes ample servings of fruits, vegetables, grains, olive oil, beans, nuts, herbs and spices, which form the basis of most meals.
Fiber Foods
Most meals should include an abundance of fiber-rich fruits, vegetables and whole grains, says MayoClinic.com, which recommends seven to ten servings a day of fruits and vegetables. Consume them with meals, in salads, as desserts or sliced and kept in the refrigerator for snacks during the day. Choose whole grains, such as whole-grain bread, cereal, pasta and rice. Oatmeal and oat bran also make healthy whole-grain choices. Avoid refined grains, such as white bread and white flour.
Fish
The American Heart Association recommends at least two servings of fish a week. The Mediterranean diet puts fish well above meats and over poultry. Oily fish containing omega-3 fatty acids may lower cholesterol levels to reduce heart disease, according to HealthCastle.com. Fish oil may help reduce high cholesterol, high blood pressure and triglyceride fats in the blood to lower these risk factors for heart disease, according to the University of Maryland Medical Center, or UMMC. Fish containing omega-3's include salmon, tuna, sardines, herring, halibut and mackerel.
Olive Oil
Use olive oil, rich in healthy monounsaturated fats, instead of unhealthy saturated and trans fats in a Mediterranean heart diet. Olive oil helps reduce excess cholesterol in the blood and provides antioxidant properties to protect the body's cells, MayoClinic.com notes. Daily intake of extra virgin olive oil, the least processed, may increase antioxidants to protect blood cholesterol from oxidation, according to a study at the University of Barcelona in Spain published in the April 2002 issue of the "European Journal of Clinical Nutrition."
Additions
Eat plenty of almonds, cashews and walnuts for snacks. Nuts have low amounts of saturated fats, but make sure you consume no more than a handful a day. Avoid candied or heavily salted nuts. Use natural herbs and spices to flavor foods and salads instead of salt. Wine plays a part in the Mediterranean diet, but in low or moderate amounts, which may help reduce heart disease. Too much alcohol may lead to heart damage. Moderate amounts of wine usually mean one drink a day for women and no more than two drinks a day for men.
