The Mediterranean diet is based on the diets of people who live in Italy, Spain and other countries in the Mediterranean. The Mediterranean-style diet has fewer meats and carbohydrates and more plant-based foods and monounsaturated fat than a typical American diet, explains the National Institute of Health. Before following the Mediterranean diet, it is important to discuss these changes with your doctor or a registered dietitian.
Fruits and Vegetables
The Mediterranean diet is focused on plant-based meals from fruits and vegetables with a small amount of protein. Greeks on average eat nine servings a day of antioxidant-rich vegetables, according to The Women's Heart Foundation. To meet Mediterranean diet requirements, aim for three to five servings of vegetables, and two to four servings of fruit per day.
Whole Grains
Whole grains, including whole wheat bread, whole grain pasta, and stone ground wheat crackers, are an important part of a Mediterranean diet. It is important to note that in the Mediterranean whole wheat bread is often eaten and is dipped in healthy olive oil rather than spread with butter. Because of its high fiber content the Mediterranean diet has been associated with a lower level of oxidized low-density lipoprotein cholesterol, or the bad cholesterol that's more likely to build up deposits in your arteries explains The MayoClinic.com. For these healthy benefits aim for six servings per day of whole grains and be sure to avoid butter and margarine.
Fish
Mediterranean people eat cold-water fish several times a week, a heart-healthy practice because fish is high in omega-3 fatty acids, which reduce heart disease risk and boost immune system function. Avoiding red meat, and eating more fish than meat, can support a heart healthy and Mediterranean lifestyle. These means only eating red meat once a week, and trying to eat fish at least twice per week. Be sure to look for fatty fish that is higher in omega-3 oils such as mackerel, lake trout, herring, sardines, albacore tuna and salmon.
Good Fats
The Mediterranean diet is centered around healthy fats including polyunsaturated and monounsaturated fat. Foods containing this type of fat include olive oil, nuts and canola oil. Monounsaturated fats and polyunsaturated fats contain the beneficial linolenic acid which lowers triglycerides, decreases blood clotting, decreases risk of a sudden heart attack, and helps moderate blood pressure, explains MayoClinic.com. To follow the Mediterranean diet be sure to still watch calories from fat intake and make all cooking methods center around healthy fats only.
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