The Mediterranean diet takes the typical diet consumed by those who live in the Mediterranean region and applies the same principles to achieve a diet that is low in saturated fats and high in antioxidants. The largest food groups consumed are fruits and vegetables followed by proteins and whole grains. Although the Mediterranean diet is high in fat, the fat sources are from monounsaturated fats, which can actually be beneficial to the heart and body.
Vegetables and Fruits
Mediterranean natives consume locally grown fruits and vegetables, which are high in free-radical fighting antioxidants that help to reduce inflammation in the body. These include grapes, bell peppers, beans, lentils, apples, plums, and berries. A Mediterranean diet follower typically consumes between eight and 10 servings of vegetables and fruit each day.
Lean Proteins
Fresh fish and shellfish are a dietary staple of those living in the Mediterranean region. Fish are high in omega-3 fatty acids, which help to boost heart health. Red meat, such as steak and hamburger, are rarely present in the Mediterranean diet, which helps to reduce the amount of saturated fat in a person's diet. Other healthy protein sources include eggs, which may also be incorporated into cooking and baking as well as handfuls of nuts, such as almond, hazel nuts and pecans also are protein sources.
Healthy Fats
In addition to nuts, which are also a healthy source of fats, olive oil is a monounsaturated fat that is a staple of the Mediterranean diet. Tossed in fresh whole-wheat pasta, added to a cooking pan to cook salmon or for soaking with whole-grain bread, olive oil--especially extra virgin olive oil--is beneficial for the heart, as it is protective against heart disease. Monounsaturated fats do not increase blood cholesterol levels in the same ways saturated fats, such as those in a steak, do.
Extras
Red wine is another regular accompaniment to an evening meal. When consumed in moderation, a glass of red wine can help to boost antioxidant levels in the body as well as act as a natural blood thinner to prevent against blood clots.
The Mediterranean diet rarely features the use of prepackaged foods, especially desserts. Instead, a person consumes fresh fruit as a dessert to keep the amounts of saturated fats and sugars low.
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