A Mediterranean diet is a nutritional approach based on dietary practices common in the Mediterranean region. Variations of this diet are used in the United States for weight loss. This diet is also used for heart health, based on the statistically lower prevalence of heart disease in Mediterranean countries than in the United States.
Olive Oil
The Mediterranean diet focuses on the use of olive oil in cooking instead of shortening, butter or margarine. Olive oil contains unsaturated fats that may help raise high-density lipoproteins and reduce triglycerides and low-density lipoproteins in your bloodstream. This may reduce blockages in your circulatory system, and may reduce your risk of heart disease. Conversely, shortening, margarine and butter contain saturated fats that may promote lipid blockages in your blood vessels and arteries.
Fish
Fish plays a prominent role in the Mediterranean diet. Salmon, tuna, herring and mackerel are commonly used as protein sources in place of red meats and dark-meat poultry, which are loaded with saturated fats. They also contain essential fatty acids, which may lower "bad" cholesterol and reduce your risk of stroke and heart attack. Grill or bake fish as entrees, or include fish in soups and stews to boost your intake of lean protein.
Whole Grains
Whole-grain breads, pitas and pastas, which play a major role in the Mediterranean diet, contain complex carbohydrates. Your body converts these carbohydrates into glucose at a slow rate to provide consistent energy for physical and mental function. Serve breads with olive oil infused with herbs such as basil, sage and oregano instead of butter or margarine.
Fruits and Vegetables
Fruits and vegetables play a secondary role in the standard American diet; however, they feature prominently in the Mediterranean diet. Serve steamed or grilled vegetables, such as artichoke hearts, broccoli, sweet peppers, carrots, spinach leaves and asparagus as side dishes to obtain a wealth of vitamins, minerals and dietary fiber. Serve salads topped with grilled fish or tofu as main dishes for light meals. Opt for fresh fruits and berries as dessert items instead of choosing pies, pastries or cakes, which are typically loaded with trans fats, sugars and refined flours that can contribute to weight gain.
References
- Every Diet: Mediterranean Diet
- "The Mediterranean Diet"; Melissa Cloutier; 2004
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