A Mediterranean diet is a general term for a traditional way of eating in countries on the Mediterranean Sea. This type of diet includes an emphasis on plant-based foods, healthy fats and water, some fish and poultry, red wine and a small amount of meat and sweets. The diet is a lifestyle, not a short-term weight-loss diet, and it may provide health benefits.
Variety
A good diet to live by is one that is enjoyable for you, so that you can follow it for the long term. The Mediterranean diet may suit you because it is flexible. Each food group has a variety of options, so you are less likely to get bored and stop following the diet's recommendations. Groups include herbs and spices, vegetables, grains and fruits, olives and olive oil, nuts, seeds and legumes, cheese and yogurt, fish and shellfish, meats, wine and sweets.
Heart Health
The Mediterranean diet is a good diet to live by because it may reduce your risk for heart disease, notes MayoClinic.com. The diet is high in monounsaturated fats, such as from olives and olive oil, which reduce levels of bad, low-density lipoprotein, cholesterol in your blood, and it is low in saturated fat from meat, butter and dairy products. The Mediterranean diet is high in omega-3 fatty acids from fish, and these may lower your risk for sudden cardiac death.
Nutrient Density
The Mediterranean contains nutrient-dense foods, which supply beneficial nutrients without extra calories from added sugars, starches or solid fats. A nutrient-dense diet is more likely to meet your nutrient requirements while staying within your calorie limits. Nutrient-dense foods on a Mediterranean diet include fruit, vegetables, whole grains, nuts, oils and fish.
Other Factors
A Mediterranean diet may be a healthy choice because, in addition to recommendations for foods, it includes guidelines for a healthy lifestyle. The Mediterranean diet pattern includes regular exercise and maintaining a healthy weight to lower your risk for heart disease. The diet recommends enjoying your meals, and eating them with other people to share the pleasure. Another potential benefit of a Mediterranean diet is blood pressure control, since the diet is high in potassium and low in sodium. Also, this dietary pattern may reduce your risk for Alzheimer's disease, according to MayoClinic.com.
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