The Mediterranean diet is a heart-healthy eating plan modeled after the eating styles of the people in the southern Mediterranean region, specifically Spain, Italy and Greece. People in western regions began to adopt the Mediterranean lifestyle because of the significantly lower incidences of heart disease in people of Spain, Italy and Greece.
Plant Foods
The Mediterranean diet centers around plant foods. The diet includes significant amounts of fruits, vegetables, legumes and grains. The Mediterranean diet encourages at least nine servings of fruits and vegetables daily. Whenever possible, choose whole, fresh fruits and vegetables and produce that is in season. Most of the grain intake in the Mediterranean is in the form of whole grains. Avoid refined and processed foods, such as white breads, crackers and white pasta. Choose whole-grain bread, brown rice and whole-wheat pasta instead. Nuts are also an important aspect of the Mediterranean diet. MayoClinic.com says that nuts contribute approximately 80 percent of calories on the Mediterranean diet plan. While on the Mediterranean diet, you should consume significant amounts of fiber-rich beans and lentils.
Olive Oil
Olive oil, which contains a high amount of monounsaturated fat, is the primary source of fat in the Mediterranean diet. Monounsaturated fats can help lower your LDL cholesterol levels and reduce your risk of heart disease. When deciding between olive oils, choose extra-virgin or virgin varieties, which contain the highest amount of antioxidant compounds, according to MayoClinic.com. It is common practice in the Mediterranean to dip bread in olive oil, rather than spread butter or margarine on top.
Fish and Meat
The Mediterranean diet encourages you to eat fatty fish once or twice per week. Examples of fatty fish include salmon, trout, tuna, mackerel and herring. The Mediterranean diet puts a restriction on red meats and encourages you to only eat them once per month, if at all. When you do eat red meat, keep your portion size small, and choose lean cuts, such as filet mignon. High-fat meats, like bacon and sausage, are restricted from the diet plan.
Considerations
People of the Mediterranean region also drink red wine regularly as a part of their meal plan. Red wine contains a substance called resveratrol as well as antioxidants, which may promote heart health. Too much alcohol can have adverse effects, however, so if you do drink red wine, do so in moderation.
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