The Mediterranean Diet Pattern

According to the American Heart Association, you can find variations of the Mediterranean diet in 16 different countries. Additionally, ethnic and local differences further individuate the Mediterranean diets found in those countries. The diet has become popular in the United States over the past few years as researchers have studied why many who eat Mediterranean diets live longer.

Fruits and Vegetables

Diets in the Mediterranean region involve more fruits and vegetables than the typical Western diet. Both fruits and vegetables are incorporated into most meals and used in a variety of creative ways. Tomatoes are one of the more popular ingredients in Mediterranean diets. Tomatoes are particularly rich in antioxidants. Additionally, Mediterranean diets also use lots of fiber-rich fruits and vegetables, such as broccoli, cabbage, strawberries and citrus fruits.

Fish and Poultry

Diets in this region typically steer away from large amounts of red meat, and instead include fish and poultry. Red meat is generally consumed only a few times per month. The oils obtained from heavy fish consumption also promote a healthy heart, as does the tendency not to consume excess red meat. Chicken and fish in the Mediterranean diet provides plenty of protein.

Olives

Olives are a core aspect of any diet from the Mediterranean region. Grown in abundance in many of the Mediterranean countries, the olives are commonly eaten whole. Additionally, olives are the primary ingredient in olive oil, a staple in Mediterranean cooking. Olives also play a large role in salad dressings and other oil-based foods. Olives contain both healthy fats and antioxidants. Further, according to the Mayo Clinic, olives support a healthy heart and can also help your body fight cancer.

Red Wine

Red wine is also a heart-healthy staple of most Mediterranean diets. Many people from this region consume a glass or two of red wine with lunch and dinner. When consumed regularly but in moderation, studies conducted by the Mayo Clinic show that red wine has many antioxidants that promote both a healthy heart and a healthy weight.