Thousands of Americans turn to the traditional Mediterranean diet as a heart-healthy alternative to conventional American cuisine. The American Heart Association notes that some forms of the Mediterranean diet are similar to the heart-healthy meal plans provided by major health organization. Several key grocery items can provide the nutritional basis for a varied and satisfying Mediterranean-inspired lifestyle.
Olive Oil
An important source of monounsatured fat, olive oil is the primary source of fatty acids in the Mediterranean diet. Because it is included in nearly every meal, many Mediterranean dieters purchase it by the gallon.
Vegetables
The Mediterranean diet emphasizes generous quantities of antioxidant-rich vegetables. Popular choices include artichoke, tomato, asparagus and eggplant. Several varieties of squash, including zucchini and butternut, can be used in Mediterranean cuisine.
Herbs and Spices
Freshly cut herbs like parsley, chive and basil are important seasonings for Mediterranean food. Bay leaves, rosemary, oregano and red pepper can be used in a dried form if fresh options are unavailable or prohibitively expensive.
Nuts
Pine nuts, almonds, walnuts, pecans and hazelnuts are important sources of fat and protein in the Mediterranean diet. Mayo Clinic recommends that dieters avoid eating more than a handful of nuts each day.
Grains
Minimally processed grain products like whole-wheat bread, couscous, pita and brown rice are a healthy source of carbohydrates for people eating a Mediterranean diet. Note that in traditional Mediterranean cultures, these foods are typically eaten without butter or margarine.
Meats
Some versions of the Mediterranean diet are completely vegetarian, whereas others emphasize the occasional consumption of high omega-3 meats. Fatty fish like Alaskan salmon and tuna steak are healthy, tasty sources of heart-healthy fats. A traditional Mediterranean diet contains little or no red meat.
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