Mediterranean diets differ among the people in the countries that border the Mediterranean Sea because of cultural or economic differences, but common patterns exist. Shared characteristics include high consumption of fruits, vegetables and whole grains along with splashes of olive oil as the primary unsaturated fat source. Foods high in saturated fat are limited or rarely eaten in the diet.
Lifestyle
People in Mediterranean countries have lower rates of heart disease than those in the United States, the American Heart Association notes. Regular physical activity and an extended social network contribute to healthy heart rates. The Mediterranean diet emphasizes enjoying meals with family and friends as well as getting plenty of physical exercise.
Reduced Fat
Many of the foods eaten in a Mediterranean diet are the same foods recommended to reduce harmful levels of cholesterol and triglycerides -- fats in the blood -- to reduce the risk of heart disease. An excess amount of fatty deposits in the bloodstream interferes with blood flow to the heart. High-fat meats and sweets are rarely eaten in a strict Mediterranean diet. Poultry and dairy products, high in saturated fat, are eaten only in moderation.
High Fiber
Fruits, vegetables and grains, rich in fiber, make up the foundation of the Mediterranean diet. Fruits and vegetables are rich in antioxidants, which combat free radicals that cause cell damage and disease in the body. The Mediterranean diet may lower levels of oxidized low-density lipoprotein, or LDL, cholesterol. Excess amounts of LDL accumulate in the bloodstream to form fatty deposits in the arteries. Grains in the diet are mostly whole grains, which contain more nutrients and fiber than processed or refined grains. Whole-grain bread, pasta and cereal provide a feeling of fullness without the digestive difficulties caused by high-fat foods.
Healthy Fats
Nuts, beans and legumes are also included in meals. The fat in these foods mostly comes from healthy unsaturated fat. Olive oil, which contains monounsaturated fat, plays a primary role in the Mediterranean diet and is used in cooking, food preparation and on breads. The use of monounsaturated fat improves cholesterol levels. People who practice a Mediterranean diet also enjoy plenty of fish on a regular basis. Certain types of fish including tuna, salmon, herring, halibut and mackerel contain omega-3 fatty acids, which may reduce the risk of heart disease by lowering triglycerides and improving the health of blood vessels.
Wine in Moderation
Moderate wine consumption plays a role in the Mediterranean diet. Drinking moderate amounts of wine -- no more than 5 oz. daily for women and no more than 10 oz. a day for men -- may reduce heart disease. However, excess alcohol consumption can cause heart problems. If you feel uncomfortable including alcohol with your meals, substitute grape juice.
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