The Mediterranean Diet is the category of foods eaten by the residents of the olive growing regions of the Mediterranean during the late 1950s and early 1960s, before fast food became integrated in the culture, according to the "Internet Journal of Nutrition and Wellness." People who eat foods based on the Mediterranean dietary pattern typically have better health and live longer. The diet emphasizes overall health, including sharing meals with friends and family.
Olive Oil
The Mediterranean Diet emphasizes using healthy fats and focuses less on restricting fat consumption. Saturated fats and trans fats are avoided in favor of healthier olive oil, which is the diet's principal source of fat. Olive oil may help lower LDL cholesterol levels. The virgin variety of olive oil is the least processed and contains high levels of antioxidants that fight diseases and toxins, according to the Mayo Clinic website.
Vegetables and Fruits
Vegetables and fruits are the principal foods consumed when following the Mediterranean Diet. You should attempt to consume up to 10 servings of high quality produce per day, according to the Mayo Clinic website. Fresh, uncooked fruits and vegetables provide the highest level of fiber, nutrients and phytochemicals. Consuming a high number of produce servings every day may be challenging for some people. Washing and preparing fruits and vegetables for convenient snacks, such as celery and cucumber sticks, may help you consume the recommended amount.
Fish
Two servings per week of oily fish, such as sardines, herring and tuna, are recommended when following the Mediterranean Diet. Oily fish is a major source of omega-3 fatty acids, which confer a myriad of health benefits including mood and cognitive support, skin and hair health, improving blood circulation and alleviating inflammation associated with many age-related illnesses, according to the European Food Information Council.
Red Wine
A glass of red wine with meals is one element of the Mediterranean Diet. Drinking wine may confer cardiovascular benefits including the lowering of LDL, or bad, cholesterol and the thinning of the blood for improved circulation. If you prefer a non-alcoholic beverage with dinner, try drinking grape juice, which provides the beneficial antioxidants found in grape skin, according to the Women's Heart Foundation.
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