Most Highly Recommended Mediterranean Diet

The Mediterranean diet is a way of eating associated with the countries that border the Mediterranean Sea. This diet emphasizes whole grains, fruits and vegetables and fish. According to "Nutrition" by Frances Sizer and Eleanor Whitney, people that traditionally eat a Mediterranean diet have less chronic disease and might even live longer. Following a Mediterranean diet is easy and can possibly improve your overall health.

The Mediterranean Diet Pyramid

The basic principles of the Mediterranean diet requires that food consumption is low in saturated fats and high in monounsaturated fats, low in meats, high in legumes, grains, fruits and vegetables and moderate in milk and alcohol. The Mediterranean diet has a recommended food pyramid, much like the USDA food guide pyramid. The Mediterranean diet pyramid places the most emphasis on breads, pasta, rice, couscous, bulgur and whole grains, fruits, vegetables and legumes. These foods should make up the bulk of your meals. Fish and poultry should be eaten a few times per week and fall in the middle of the pyramid. Red meat and sweets should be eaten only a few times per month and reside at the top of the pyramid.

Recommended Foods

There are recommendations for each of the food groups. The grain group is best consumed as whole grain sources of carbohydrates. Olive oil is emphasized as the healthiest source of fat, containing monounsaturated fat that can help control heart disease. Olive oil is encouraged as the fat source of every meal on a Mediterranean diet. Protein comes from fish, nuts and legumes; these foods are nutrient dense and lower in fat and calories than meat sources of protein. For dairy, choose low-fat or no -at versions of milk, yogurt or cheese.

Benefits

The Mediterranean diet can improve your overall health. According to a study published in "BMJ" by Francesco Sofi, adherence to a Mediterranean diet can stave off chronic disease. Changing your eating habits to reflect a Mediterranean diet can reduce the risk of mortality, reduce cardiovascular disease, cancer, Parkinson's and Alzheimer's diseases.

Heart Health

The biggest health benefit associated with the Mediterranean diet is its influence on your cardiovascular system. According to a study published in the "American Journal of Clinical Nutrition," a Mediterranean diet is more effective at preventing heart disease than the conventional diet. Decreased intakes of saturated fats and increased intakes of omega fatty acids and antioxidants can help stave off or improve a heart disease prognosis.