Content Of The Mediterranean Diet

The Mediterranean diet is based on the traditional foods people in Crete ate prior to 1960, according to scientists at the Center for Genetics, Nutrition and Health in Washington, D.C., and published in the "Journal of Nutrition" in November 2001. The diet comprises plentiful portions of whole foods and olive oil, moderate amounts of low-fat dairy and fish, low amounts of poultry and meat and avoiding processed foods. Consult your nutritionist about the Mediterranean diet.

Whole Foods

Whole foods include fresh fruits and vegetables, nuts, seeds, legumes and whole grains. Fruits and vegetables contain high concentrations of micronutrients that include vitamins, minerals and antioxidants. The Centers For Disease Control and Prevention recommends that you eat generous amounts of fruits and vegetables every day to reduce your risk of chronic diseases, such as cancer, heart disease, Type 2 diabetes, high blood pressure and stroke. Nuts and seeds contain healthy fats, such as monounsaturated fatty acids and omega-3 fatty acids, which may reduce your risk of heart disease. Legumes and whole grains contain fiber which may reduce the amount of cholesterol you absorb from food, help you control blood sugar and enhance the regularity of your bowel movements.

Olive Oil

Olive oil is the primary source of fat in the Mediterranean diet. Olive oil has a high concentration of monounsaturated fatty acids which may reduce your risk of heart disease. Using virgin olive oil can increase your antioxidant levels in your blood, help you lose weight and protect you from cardiovascular disease. Research by scientists at the University of Navarra in Spain and published in the "European Journal of Clinical Nutrition" in December 2009 found the Mediterranean diet has a rich content of virgin olive oil and is associated with higher levels of plasma antioxidant capacity which is related to reduction in body weight and risk of cardiovascular disease.

Fish

The Mediterranean diet includes moderate amounts of fish, a source of omega-3 fatty acids called eicosapentaneoic acid and docosahexaneoic acid. These long-chain omega-3 fatty acids may help you reduce your risk of heart disease. Adhering to the Mediterranean diet is associated with a reduced risk of coronary heart disease and stroke, according to research by scientists at Simmons College in Boston, Massachusetts and published in "Circulation" in March 2009.

Dairy and Meat

Dairy and meat contain saturated fat, an unhealthy fat that may increase your risk of heart disease. The Mediterranean diet limits your intake of saturated fat. The diet consists of moderate amounts of low-fat or nonfat yogurt and cheese throughout the week, small amounts of poultry and minimal amounts of lean red meat each month.