A Mediterranean diet is based upon the dietary habits of populations bordering the Mediterranean Sea. Though the countries differ in dietary specifics, they tend to promote similar principles, many of which promote cardiovascular wellness and overall health. In addition to emphasizing healthy foods, Mediterranean cultures encourage food enjoyment, dining with loved ones and low to moderate wine consumption. For best results, seek specified guidance from a qualified dietary professional.
Fruits and Vegetables
Fruits and vegetables are prime suppliers of antioxidants -- nutrients that help your body defend itself from infections and disease. Mediterranean countries, such as Greece, place great emphasis on antioxidant-rich fruits and vegetables, consuming an average of nine collective servings per day, according to MayoClinic.com. Basing your diet on fruits and vegetables increases your nutrient and fiber intake and leaves less room for processed snack foods. To reap ample antioxidant benefits of a Mediterranean diet, incorporate colorful fruits and vegetables into your meals and snacks routinely. Varieties particularly rich in antioxidants include berries, red grapes, citrus fruits, tomatoes, spinach, kale, broccoli, bell peppers, Brussels sprouts and squash.
Healthy Fats
Mediterranean diets contain primarily healthy fat sources, such as olives, olive oil and nuts. While these unsaturated fat sources promote heart health, the American Heart Association recommends limiting your fat intake to 25 to 35 percent of your total daily calories per day -- less than typical Mediterranean diets include. Mediterranean diets also encourage regular intake of cold-water fish and less red meat than average Western-style diets. Cold-water fish provide omega-3 fatty acids -- essential fats associated with improved heart health and brain function and reduced inflammation. One way to begin adopting a healthy Mediterranean-style diet would be to replace butter and margarine with plant-based oils, such as olive oil, and replacing high-fat red meat and processed meats with fish routinely.
Whole Grains
Whole grains are grains that have retained valuable nutrient, fiber and protein content during processing. As a result, whole grain foods have a more positive impact on your blood sugar levels, digestive system and cardiovascular health than refined carbohydrate sources, such as white flour and sugar. Grains in Mediterranean diets are usually consumed in whole form and contain few unhealthy trans fats. This is one potential reason Mediterranean cultures tend to have healthier cholesterol levels than American cultures. To reap maximum benefits of whole grains, replace enriched breads, pasta, rice, cereals and baked goods in your diet with whole grain equivalents. When purchasing prepared foods, check ingredient lists on food packaging to ensure that whole grains, such as millet, whole wheat, oats, spelt, barley or brown rice, are listed as main ingredients.
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