The Mediterranean Diet -- based on the style of eating in Italy, Greece and other cultures bordering the Mediterranean sea -- is considered one of the healthiest. Not only is the Mediterranean diet safe, but most scientific organizations endorse it to reduce the risks for major chronic diseases like type 2 diabetes and heart disease, according to MayoClinic.com.
Principles
Meals in the Mediterranean Diet consist primarily of naturally high-fiber plant-based foods: vegetables and fruits, whole grains, olive oil, beans, nuts, seeds, herbs and spices. Olive oil replaces butter, and flavor comes from herbs and spices, reducing the need for salt. Fish and poultry is eaten at least twice per week, but red meat is limited to just a few meals per month. Dairy products are eaten in small amounts, and sweets are eaten sparingly. Red wine, in moderation, is commonly served with meals. Lifestyle components -- regular physical activity and enjoying leisurely meals with others -- are also considered important contributors to the diet's health benefits.
Instructions
Eat a wide variety of deep green, bright yellow, red and orange vegetables. Make salad your main course by adding chicken or fish, nuts, seeds, olives and grated cheese; add a simple dressing of olive oil and balsamic vinegar. Roast vegetables instead of boiling. Add fruit to salads and plain yogurt, or try fruit grilled or broiled. Add a sprinkle of walnuts or pecans to your foods. Choose whole grains, such as oatmeal, barley and wild rice, and breads and pastas made with whole grains. Brush veggies, fruits and fish with olive oil before cooking and season with plenty of herbs and spices. In place of meat, add lentils and beans to soups, stews and casseroles. Drink a glass of red wine with dinner. Take the time to eat slowly and really enjoy your meals.
Healthy Fats
The Mediterranean Diet is rich in healthy unsaturated fats from olive oil, olives, avocados, nuts, seeds and fish. Monounsaturated fats lower harmful LDL cholesterol while raising protective HDL cholesterol, improve the function of insulin, decrease the risk of cardiovascular disease and reduce inflammation. Healthy fats should contribute approximately 30 percent of the calories to your diet. Eat red meat sparingly and choose low-fat dairy products to avoid saturated fat.
Research
Research shows that the Mediterranean Diet is associated with decreased risks of heart disease, cancer, type 2 diabetes, Parkinson's disease and Alzheimer's disease, according to study results reported by the Harvard School of Public Health. The National Institutes of Health-AARP Diet and Health study looked at the link between diet and health in 400,000 people following the Mediterranean Diet. It found a 20 percent reduced risk of dying from cancer, heart disease or any other cause during a five-year period.
Weight Loss
The Mediterranean Diet is also effective for weight loss. It resulted in more pounds lost than low-fat and low-carb diets, according to a study reported in Harvard's HealthBeat newsletter. It was also more successful in controlling blood sugar and decreasing harmful LDL cholesterol. Fifty percent of dieters were able to stick to the Mediterranean Diet after losing weight.
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