More than 16 countries surround the Mediterranean Sea, and over the years, researchers began to notice some commonalities among those who live in this area: they experience significantly lower incidences of heart disease. The Mediterranean Diet is composed of heart-healthy fats and a variety of healthy protein sources, such as fish that are high in heart-healthy omega-3 fatty acids. Featuring selections from foods native to the Mediterranean region, including olive oils, eggs, salmon, lentils, seeds and red wine. Because the Mediterranean diet can involve consuming some high-fat foods, it is important to closely monitor your daily caloric intake to ensure you can see weight-loss results--if weight loss is desired.
Approved Foods
Foods consumed on the Mediterranean Diet consist of fresh fruits and vegetables, whole grains, healthy fats, red wine and low-fat protein sources. A person should consume at least seven to 10 servings of fruits and vegetables each day. You can choose from a wide variety of sources, but preference is given to those high in antioxidants, which helps to eliminate free radicals in the body. These sources include berries, grapes, pineapples, kiwi, kale, Brussel sprouts, spinach, pinto beans and soybeans.
Protein sources should come from fish or shellfish, which a plentiful in the Mediterranean region. Foods that are high in saturated fat, such as red meat, sausage and bacon, should be avoided. Fish or shellfish should be included in at least two meals per week to boost heart health. Another protein source is nuts. Eat a handful of walnuts, pecans, almonds and hazel nuts, which should be eaten unsalted.
Whole grains also are an important part of the Mediterranean Diet. Choose whole-grain breads, whole-wheat pasta, brown rice, barley or bulgur wheat--but avoid white bread and processed foods.
Other healthy fats to incorporate include cooking with olive oil (extra virgin is best). Spices and herbs should be used in cooking instead of salt.
Foods to Avoid
The Mediterranean Diet is based upon eating the freshest possible foods: therefore, package and processed foods should be avoided at all costs. Also, most forms of red meat, which are high in artery-clogging saturated fats, should be avoided as well.
Red Wine
Drinking red wine is also a component of the Mediterranean Diet. Women should consume 5 oz. of wine a day while men should consume at least 10 oz. per day. In small amounts, wine can reduce the blood's ability to clot and contains antioxidants, which also helps to reduce inflammation. However, if a person does not currently drink alcohol, physicians do not recommend beginning to drink just as a part of the Mediterranean Diet.
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