The Mediterranean Diet originated from the Greek island of Crete. Those who follow this diet have proved to live longer lives, have less cancer and are less likely to die from cardiovascular disease, according to the Women's Heart Foundation. This heart-friendly diet focuses on whole grains, healthy fats, nuts, seeds, lean proteins, fresh fruits and vegetables and even wine.
Fresh Fruit and Vegetables
The main components of the Mediterranean Diet are fresh fruits and vegetables. These enzyme-rich foods should make up at least half of your meals. MayoClinic.com suggests that individuals eat fresh fruits and vegetables that are in season if possible, consuming at least seven to 10 servings a day.
Whole Grains
The staple grains of the Mediterranean Diet are barley, buckwheat, rye, couscous, millet, oats and polenta. Whole grain bread is also eaten with most meals but according to Oldways, an international non-profit organization to help people eat healthier, it is usually served with a little olive oil for dipping. It is important that all the whole grains be minimally processed so they can retain their original nutrients.
Nuts
Tree nuts such as almonds, cashews, hazelnuts, pine nuts, and pistachios are always a part of the Mediterranean Diet. Nuts contain lots of fiber, protein and healthy fats. However, due to the fact that nuts are high in fat, they should be consumed in small quantities. MayoClinic.com suggests limiting a serving of nuts to about a handful per day. Eat raw unsalted nuts rather than candied, salted ones for the best benefit.
Healthy Fats
The Mediterranean Diet uses olive oil as the primary source of fat. It is used in cooking, baking, for salad dressings and on vegetables. MayoClinic.com recommends that "extra virgin" or "virgin" olive oils be used because they are the least processed forms and contain the highest amounts of monounsaturated fats. Monounsaturated fats, reports the American Heart Association, have been known to reduce LDL, or "bad" cholesterol levels.
Lean Proteins
Lean proteins are not the main source of energy on the Mediterranean Diet. Animal protein is viewed as more of an accompaniment to a meal rather than the main focus. Oldways states that fish and poultry are usually consumed about twice per week, red meat is limited to about two times per month and a maximum of seven eggs are consumed per week.
Wine
The Mediterranean Diet advocates moderate consumption of wine because of wine's high amounts of antioxidants. A glass of wine is usually always served with a meal. According to the American Heart Association, consuming an alcoholic beverage such as a glass of beer, wine or a cocktail in moderation means drinking no more than one a day for a woman and two for a man. The Women's Heart Foundation suggests that drinking in moderation could reduce the risk of heart disease and the chance of a heart attack.
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