The typical American diet consists of processed foods, meat and animal products, fried food, and a large amount of carbohydrates. This is quite different from the diet that is practiced in Italy, Spain, and other countries in the Mediterranean region. For centuries people have eaten what is known as the Mediterranean diet and this diet has been shown to have some health benefits because of the types of foods included in this style of diet.
Basic Components of the Mediterranean Diet
The Mediterranean diet focuses on plant foods and healthy forms of fat. According to the University of Maryland Medical Center, the Mediterranean diet does not include a large amount of meat or animal products; instead, it emphasizes whole grains, fresh fruits and vegetables, fish, olive oil, garlic, and moderate wine consumption.
What Should You Eat
Most diets that exist today have specific foods that you must eat in certain quantities to get the benefits. The American Heart Association states that at least 16 countries border the Mediterranean Sea and each of these diets vary, but all are considered Mediterranean diets. The Mediterranean diet is more of a lifestyle rather than a diet plan. The main features that these diets have in common are a diet that is heavy on fruits, vegetables, nuts, seeds and healthy oils like olive oil. When meat is used, it usually consists of small amounts of lean meat, fish, or chicken.
Healthy Fats
According to the American Heart Association, the Mediterranean diet is very close to what is recommended for a heart-healthy diet, except that the Mediterranean diet has a large amount of calories from fat. Fat is essential to your body, but too much can lead to obesity. There are three types of fat: saturated fat, unsaturated fat and trans fat. Fruits, vegetables, nuts, seeds and fish are sources of unsaturated fat and considered a healthy form because they provide essential omega-3 fatty acids that can lower your risk for heart disease. Even though this type of fat is healthy, avoid having too many of your calories come from fat sources to keep from becoming overweight.
Benefits
Eating the Mediterranean diet ensures that you have ample vitamins, minerals and healthy forms of fat in your diet. It is important that you include adequate physical activity and exercise to help you maintain a healthy body weight. According to the University of Maryland Medical Center, people who follow this diet long-term are less likely to develop heart disease.
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