A Mediterranean diet refers to the foods eaten by people in countries bordering the Mediterranean Sea. There is no one particular Mediterranean diet, but the diets practiced include common foods that have lower saturated fats than foods eaten in the average American diet. Mediterranean countries have lower rates of heart disease than in the United States, but the reasons may also include other lifestyle factors.
Eating Patterns
A strong support network may play a role in the health benefits of the diet. Mediterranean people often enjoy their meals with family and friends. Getting plenty of exercise helps when practicing a balanced Mediterranean diet. Along with food, drinking red wine in moderation is an option. Red wine in moderation may help decrease the risk of heart disease. Moderate drinking means no more than one drink a day for women and no more two drinks a day for men. For an alternative to wine, drink natural grape juice.
Food Base
Fruits, vegetables, grains, particularly whole grains, olive oil, legumes, nuts, seeds, herbs and spices make up the base of every meal, according to MayoClinic.com, which recommends that you eat seven to 10 servings of fruits and vegetables a day. Carrots, apples and bananas, along with almonds, cashews and walnuts, make healthy snacks. Include whole grain bread, cereal and pasta, brown rice, oatmeal and barley in your diet. Use herbs and spices to flavor your foods instead of salt.
Healthy Fats
Most fats in a Mediterranean diet come from monounsaturated fats, mainly from olive oil. Monounsaturated fats help improve cholesterol levels, the Harvard School of Public Health points out. Use olive oil in place of butter and other additives during cooking or preparing foods. Lightly spread olive oil on whole-grain bread or dip the bread in olive oil for a healthy alternative to buttered breads. Extra-virgin and virgin olive oils offer the better benefits because they go through less processing than standard olive oils.
Fish, Poultry, Dairy
Eat at least two servings of fish a week. Salmon, mackerel, tuna and herring contain omega-3 fatty acids, which may also help reduce the risk of heart disease. Grill, broil or bake fish and avoid frying. Fish and poultry without fatty skin make healthy replacements for meats. Red meats are rarely eaten in a Mediterranean diet. Choose low-fat or fat-free dairy products instead of whole-milk items. The Mediterranean diet places sweets and meats as items eaten less often. Try low-fat or fat-free sweets for snacks or desserts.
Member Comments