The Mediterranean diet incorporates elements from a number of cuisines and includes a high intake of fresh fruits and vegetables, regular consumption of fish, limited amounts of saturated fat and red meat, and moderate consumption of wine. This diet is thought to be heart-healthy and is often promoted as such as an alternative to the typically heart-unhealthy American diet. The incidence of heart disease and death rates are lower in Mediterranean countries than in the United States, although lifestyle factors other than diet may also have an influence.
Fresh Fruits and Vegetables
Fresh fruits and vegetables, particularly those that are seasonally fresh, are rich in a number of nutrients and antioxidants. The Mediterranean diet also includes large amounts of other plant-based foods, including cereals, breads, potatoes, grains, nuts, beans and seeds. Breads and cereals are usually prepared with whole grains. Bread is typically consumed without butter or margarine. Fresh fruit often serves as dessert. Nuts have a high fat content and are high in calories, so intake should be limited to about a handful a day. Tree nuts, such as walnuts, pecans and almonds are low in saturated fat.
Fish, Meat and Eggs
Low to moderate amounts of fish, poultry and dairy products are part of the Mediterranean diet. Red meat is rarely consumed. Eggs may be included up to four times a week. The total daily fat content of the typical Mediterranean diet ranges from 25 percent to 35 percent of total calories ingested, with 7 percent or less of calories coming from saturated fat. In addition to being low in fat, some varieties of fish are also rich in heart-protecting fatty acids. When red meat is chosen, it should be a lean cut.
Olive Oil
Use of the monounsaturated fat in olive oil in the Mediterranean diet rather than the saturated fat found in animal and dairy fats can help reduce cholesterol levels. Olive oil, particularly extra virgin and virgin oils, also has antioxidant effects. Canola oil is also a good monounsaturated fat source.
Wine
Moderate consumption of wine has been shown to reduce the risk of heart disease in a number of studies. Red wine also contains antioxidants. In the Mediterranean diet, wine is consumed in low to moderate amounts, usually along with meals. Recommended amounts are two glasses daily for men and one glass daily for women.
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