The Mayo Clinic recommends a Mediterranean diet based on a 2007 study that showed both men and women lowered their risk of cancer and cardiovascular disease. Similar to the American Heart Association's diet, the Mediterranean diet's major components include eating lean proteins, high fiber and healthy fats and consuming a moderate amount of red wine. Find out more about the Mediterranean diet that can prevent high cholesterol and heart disease. Other People Are Reading How to Follow a Mediterranean Diet Healthy Mediterranean Diet Fats The Mediterranean diet promotes the use of healthy fats and suggests limiting or totally avoiding saturated and hydrogenated oils. The use of monounsaturated fats and polyunsaturated fats are greatly encouraged. These fats include canola oil, olive oil, sunflower oil and sesame oil. The Mediterranean diet suggests using only olive oil. Polyunsaturated fats have both omega-6 and omega-3 fatty acids, which help reduce cholesterol levels and are not made by the body. These fats include vegetable oils, walnuts, salmon, trout, herring and mackerel.

• The Mediterranean diet promotes the use of healthy fats and suggests limiting or totally avoiding saturated and hydrogenated oils. The use of monounsaturated fats and polyunsaturated fats are greatly encouraged. These fats include canola oil, olive oil, sunflower oil and sesame oil. The Mediterranean diet suggests using only olive oil. Polyunsaturated fats have both omega-6 and omega-3 fatty acids, which help reduce cholesterol levels and are not made by the body. These fats include vegetable oils, walnuts, salmon, trout, herring and mackerel.


• Most of the meals in the Mediterranean diet are full of vegetables, fruits, whole grains and nuts. Proteins are generally lean meats, fish or shellfish. The Mediterranean food pyramid indicates that red meat should be eaten only a couple times a month. Fish or shellfish can be eaten twice a week. Dairy products typically include low-fat cheeses such as goat or feta. Salt should be replaced by herbs and spices. Grains make up the whole lower portion of the food pyramid and include breads, white rice, potatoes and pasta. Choose a fibrous grain like rye bread, whole wheat pasta, couscous and brown rice.


• The consumption of alcohol is a much-debated topic in regard to the Mediterranean diet. Red wine is a good source of the antioxidants flavonoid phenolics found in the grape's skins and seeds, which increases HDL levels. HDL is considered the good cholesterol that removes bad cholesterol. The debate is centered around the fact that alcohol consumption can increase triglycerides, which are blood lipids that encourage weight gain. In fact, The American Heart Association suggests that people should not start drinking because of the diet. However, if you do drink and want to follow the diet, one glass of red wine for women and two for men are the suggested amounts. What type of red wine? A st...

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A meta-analysis of Mediterranean diet studies from 1966 to 2008 published in the "British Medical Journal" has found that people who follow a Mediterranean diet have a lower risk of contracting Alzheimer's or Parkinson's disease and a lower mortality rate from cancer and heart disease. While Mediterranean meal plans and cookbooks have sprung up in bookstores and on the Internet, the easiest Mediterranean diets are those that incorporate these simple guidelines. Add this to my Recipe Box.

• Processed and refined foods are the least nutritious and most harmful of foods: they often contain hydrogenated fats or trans fats. Traditional Mediterranean diets stress the importance of eating minimally processed foods, reports The Cleveland Clinic. Eat foods that are in season; eat fresh foods rather than canned; choose whole grains whenever possible; and avoid foods with long lists of chemical ingredients.


• The easiest Mediterranean diets also stress eating plant foods at every meal. Greek citizens eat an average of nine servings a day of fruits and vegetables, according to the Mayo Clinic. Eat beans, nuts and seeds; choose whole grain breads, cereals, pasta and rice; try to eat 10 servings a day of fresh or flash-frozen fruits and vegetables as they contain high antioxidant properties.


• Traditional Mediterranean diets contain very little red meat. Limit your red meat intake to two or three times a month. Eat poultry about twice a week and increase your fish and seafood intake as much as you can, recommends the Mayo Clinic.


• You don't need all that artificial flavoring in processed foods for your meals to be tasty. Use cold-pressed canola or olive oil to cook with instead of processed margarine and highly refined oils. Experiment with fresh herbs and spices. Cut back on your use of salt.


• Go yolk-free when you eat eggs or eat fewer than four yolks per week. Eat fermented dairy products such as cottage cheese and yogurt every day, but try to buy low-fat options.


• A moderate amount of red wine, one to two glasses per day, may help lower your risk of heart disease, according to the Mayo Clinic, but any more than that will increase your risk. Traditional Mediterranean dining emphasizes the social aspect of eating; the company of others reduces stress. Make your meals a social event and eat with others whenever possible.

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The Mediterranean Diet is based on the foods traditionally eaten by cultures that live in countries bordering the Mediterranean Sea. This diet includes generous portions of healthy, fresh foods and eliminates all processed foods. Other People Are Reading Basics of the Mediterranean Diet The Best Foods for Mediterranean Diets Fruits and Vegetables The Mediterranean Diet includes nine servings of fresh fruits and vegetables a day. Fruits and veggies should be locally grown and in-season for the full health benefits.

• The Mediterranean Diet includes nine servings of fresh fruits and vegetables a day. Fruits and veggies should be locally grown and in-season for the full health benefits.


• The Mediterranean Diet includes a handful of tree nuts every day. Walnuts, almonds, hazelnuts and pecans all contain high levels of healthy fats and low amounts of saturated fat.


• Cold-pressed, extra-virgin olive oil is the main source of healthy, monounsaturated fat in the Mediterranean Diet.


• People following the Mediterranean Diet eat at least two servings of fatty fish each week. Salmon, mackerel, trout and sardines are all rich in omega-3 fatty acids and low in environmental contaminants.


• The Mediterranean Diet allows a moderate amount of red wine. Men can have 10 oz. per day; women should have no more than 5 oz. a day.


• The Mediterranean Diet is associated with lower cholesterol levels, healthier blood flow and a reduced risk of heart disease.

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Mediterranean diets place emphasis on fruits and vegetables as the main source of sustenance. Individuals who live in the Mediterranean and maintain a typical regional diet typically have longer life expectancies and are less likely to develop chronic diseases. Scientists suspect this is linked to their fruit-and-vegetable-rich diet. If you want to adopt a similar way of eating, add some traditional Mediterranean fruits and vegetables to your menu. Add this to my Recipe Box.

• Artichokes are actually immature flower buds from a tall thistle plant. Although you wouldn't want to eat artichokes raw, when cooked, the tender bottoms on the inside of the bud's leaf-like bracts, as well as the central column of flesh in the center of the bud (the heart) taste sweet. When you buy artichokes, avoid those with bracts opening away from the center. If you want to enjoy a traditional artichoke dish, try oven-baking them with white wine and butter and drizzling olive oil and vinegar over the cooked dish. Marinated and grilled artichoke hearts can punch up a plain garden salad. Including artichokes, which contain high levels of fiber, iron, calcium and potassium, can help lower blood sugar and promote good liver function.


• The fig, a sweet, pulpy fruit that grows on trees, is a staple in many parts of the Mediterranean region. Although figs likely originated in western Asia, ancient Greek writings indicate that it had spread to the Mediterranean before Plato's lifetime. The calcium-rich fruits promote good bone density, and they even earned accolades from Plato, who declared they were ideal nourishment for athletes. Fresh figs don't keep well, which means you're more likely to find dried figs or fig preserves at the grocery store. You can eat dried figs without further preparing them, or you can use them to add a touch of sweetness to a savory lamb and vegetable stew. If you do find fresh figs, try dipping them in bittersweet chocolate for a decadent treat.


• Although it is a popular ingredient in savory dishes, the eggplant is actually a berry from the nightshade family. Many varieties of this popular Mediterranean crop have bitter juices that you must leach from the flesh before cooking. Sprinkling a little salt onto sliced pieces of eggplant and allowing them to sit for a while will draw out the bitter fluid. Eggplant is popular across the Mediterranean region. In Lebanon and Israel, it is often char-grilled and mixed with tahini, lemon juice, salt and garlic to create baba ganouj, a savory dip that is served with warm pita. In southern France it is an essential ingredient in ratatouille, a vegetable relish with onion, tomato, garlic, zucchini and an assortment of Provencal herbs....

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Hypoglycemia is a condition that can have a serious effect on your eating habits and energy. Luckily, the current trend of small meals and restricted sugar as a way to diet for weight loss is very similar to the typical hypoglycemic diet. There are a few guidelines to keep in mind. Other People Are Reading Hypoglycemia & Weight Loss How to Lose Weight With Hypoglycemia Sugars and Fiber In both a hypoglycemic and a typical weight loss diet, avoid all "empty calories" found in the high sugar content of sweets and sugar drinks. Foods products like soft drinks, cookies, table sugar, candy, cake and ice cream need to be cut out of the diet. Replace these products with complex carbohydrates that are rich in whole grains, like barley and quinoa. Complex carbohydrates tend to take longer to break down in the intestine. This will lead to a more balanced blood sugar level than if you'd eaten nothing but sweets. Whole grains, legumes, nuts, and seeds contain not only complex carbohydrates but also fiber, which delays digestion, the emptying of the stomach and the absorption of glucose. Fiber has been connected to weight loss and detoxification.

• In both a hypoglycemic and a typical weight loss diet, avoid all "empty calories" found in the high sugar content of sweets and sugar drinks. Foods products like soft drinks, cookies, table sugar, candy, cake and ice cream need to be cut out of the diet. Replace these products with complex carbohydrates that are rich in whole grains, like barley and quinoa. Complex carbohydrates tend to take longer to break down in the intestine. This will lead to a more balanced blood sugar level than if you'd eaten nothing but sweets. Whole grains, legumes, nuts, and seeds contain not only complex carbohydrates but also fiber, which delays digestion, the emptying of the stomach and the absorption of glucose. Fiber has been connected to weight loss and detoxification.


• Legumes, nuts and seeds also contain protein and the "good fats" known as monounsaturated fats. These fats have been shown to help regulate blood sugar and to be an important part of the heart-healthy diet known as the Mediterranean diet. Popular diets like the Zone Diet have also pointed to monounsaturated fats as the best fat for weight loss. Avoid the saturated fat in meat products, but very lean and farm-raised meat products tend to have much less fat and are a great source of protein. Protein is a good energy source for the hypoglycemic and should be consumed at each of the six small meals recommended for the diet.


• Avoid or eliminate caffeine in the form of coffee, tea, soda or medications. Since caffeine stimulates the production of adrenaline, it adds to the already high level of adre...

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The Mediterranean diet is based on the traditional diets of the countries surrounding the Mediterranean sea, among them Greece, Italy and Spain. The diet emphasizes fresh fruit and vegetables, olive oil, fish and red wine in moderation. Several studies have shown the diet to be beneficial for the heart and overall health. Other People Are Reading What Is a Mediterranean Diet? Basics of the Mediterranean Diet History Dr. Ancel Keys and his team at the University of Minnesota were the first to compare coronary disease incidence across countries, and to compare diet and lifestyle factors and their correlations to heart disease rates. The "Seven Countries Study" lasted from 1959 to 1970. Among its findings: the people of Crete had the lowest mortality from heart disease, though their diet was relatively high in calories and among the highest in fat. However, the fat was drawn from monounsaturated sources---mainly olive oil---rather than from red meat. Meals were eaten with friends and family, and physical exercise levels were high. All of these factors were thought to contribute to a lower incidence of disease. Several studies in the intervening years have collaborated these results. A 2009 study by Antonia Trichopoulou, Christina Bamia and Dimitrios Trichopoulos showed that adherence to a Mediterranean diet was associated with a reduction in total mortality.

• Dr. Ancel Keys and his team at the University of Minnesota were the first to compare coronary disease incidence across countries, and to compare diet and lifestyle factors and their correlations to heart disease rates. The "Seven Countries Study" lasted from 1959 to 1970. Among its findings: the people of Crete had the lowest mortality from heart disease, though their diet was relatively high in calories and among the highest in fat. However, the fat was drawn from monounsaturated sources---mainly olive oil---rather than from red meat. Meals were eaten with friends and family, and physical exercise levels were high. All of these factors were thought to contribute to a lower incidence of disease. Several studies in the intervening years have collaborated these results. A 2009 study by Antonia Trichopoulou, Christina Bamia and Dimitrios Trichopoulos showed that adherence to a Mediterranean diet was associated with a reduction in total mortality.


• Since 2005, the Centers for Disease Control and Prevention (CDC) have recommended that adults eat four to 13 servings of fruits and vegetables daily. It has been estimated that adults in Greece eat about nine servings daily; in contrast, a 2005 study by the CDC found that 60 to 80 percent of Americans consume less than five servings daily. Fruits and vegetables provide vitamins and minerals in abundance, and they are exc...

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Obesity is one of the leading causes of heart disease and dysfunction, and can be avoided by altering your diet. By replacing unhealthy foods that contain saturated fats, artificial oils and chemicals with a healthful diet, it can help your heart remain healthy and strong. One such diet is the Mediterranean diet, which is full of fiber, low in saturated fat, and has been shown by the American Heart Association to lower cholesterol and keep the heart healthy. Other People Are Reading Mediterranean Diet Plan What Are Mediterranean Spices? Instructions 1 Eat large amounts of fresh produce, such as lettuces, roots, tomatoes, apples, beans, legumes, stalks and avocados. Fresh produce is high in vitamins and minerals, and low in calories and fat. This can allow you to eat a larger amount of food without gaining weight.

• Eat large amounts of fresh produce, such as lettuces, roots, tomatoes, apples, beans, legumes, stalks and avocados. Fresh produce is high in vitamins and minerals, and low in calories and fat. This can allow you to eat a larger amount of food without gaining weight.


• Eat a moderate amount of whole grains, including whole wheat bread, whole wheat pasta, whole grain oats, rice, millet and spelt. Whole grains are high in fiber, allowing your digestive system to function properly and eliminate waste more readily.


• Use extra virgin olive oil on your salads and as a dip for your bread. Olive oil is a monounsaturated fat that is heart healthy and beneficial for your joints and internal organs.


• Eat a small amount of fresh oily fish, such as salmon and tuna. Oily fish is high in omega fatty acids, which are healthful to the heart, body systems, glands and brain functioning.


• Eat small amounts of dairy products, like milk cheeses, yogurts and cream. Dairy products are high in protein and vitamin D, which are helpful in developing muscle tissue and in maintaining bone density.


• Avoid red meats and animal products that contain large amounts of fat, like hot dogs, bacon or burgers. These animal products are full of cholesterol and saturated fat, which is unhealthy for your heart.

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The Mediterranean Diet is a healthy diet that promotes eating fresh, natural foods and eliminating processed foods. The Mediterranean Diet is based on the foods traditionally eaten by the numerous cultures that live around the Mediterranean Basin. While this diet doesn't involve any specific meal plans, it does include filling up on plant-based foods, seafood and healthy fats. Other People Are Reading Mediterranean Diet Ideas Grocery List for Mediterranean Diets Fruits and Vegetables Eat generous amounts of fresh produce. Eat 7 to 10 servings of fresh fruits and vegetables every day.

• Eat generous amounts of fresh produce. Eat 7 to 10 servings of fresh fruits and vegetables every day. Snack on apples, bananas, baby carrots and red bell peppers. All of these are high in antioxidants, which can help protect your body from cancer, heart disease and stroke. Fresh fruits and veggies are also a natural source of vitamins, minerals and fiber. Eat in-season, locally grown produce to receive the maximum health benefits of fruits and veggies.


• Snack on tree nuts. Stick to nuts that are low in saturated fat and high in healthy polyunsaturated and monounsaturated fats. This includes walnuts, hazelnuts, almonds and pecans. Eat just one or two handfuls of nuts a day. While nuts are healthy, they are also high in calories. Avoid salted and honey-roasted nuts. These typically contain additives and preservatives that are anything but natural and healthy.


• Enjoy whole grain breads. Whole wheat and rye breads are typically low in unhealthy fats. Don't slather your bread with margarine or butter. Drizzle a bit of olive oil on your bread if you don't like it plain. Use couscous, quinoa or wild rice for variety. All of those food items make a healthy substitute for pasta noodles.


• Use olive oil as your primary source of fat. Olive oil has high levels of monounsaturated fat, which helps lower "bad" cholesterol levels and raises the "good." It will also help protect your heart against heart disease. Olive oil is also a rich source of antioxidants, particularly vitamin E. Buy cold-pressed, virgin and extra-virgin olive oils. These varieties are the least processed forms of olive oil and contain the most health benefits. Use olive oil in place of butter, margarine and other oils.


• Eat fatty fish two or three times a week. Salmon, mackerel and sardines contain high levels of omega-3 fatty acids, a natural type of polyunsaturated fat that lowers high blood pressure and cholesterol levels. Omega-3 fatty acids are also associated with increased mental alertness and reduced aches and pains. Enjoy shrimp dishes. Shrimp also contain healthy amounts of omega-3 fatty acids. Saute fresh shrimp in olive oil for a double...

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If you enjoy good fish, good grains, and good wine, then this diet might be a great way for you to lower your risk of heart disease while learning the basic components of healthy eating. The Mediterranean diet blends together elements of food preparation and culture from the countries that border the Mediterranean Sea. There are no food lists or recipes to follow, just a few dietary guidelines that can start you on your way to improved health. Other People Are Reading How to Lower Cholesterol With the Mediterranean Diet Mediterranean Diet Foods Cardiovascular Health Benefits Eating a Mediterranean diet can improve your heart health. According to the Mayo Clinic, a 2007 study shows that men and women eating this diet lowered their chances of death from heart disease as well as certain types of cancer. According to the American Heart Association (AHA), a Mediterranean diet is very similar to the recommended diet for the average American. However, with its higher fat-calorie content, it is not one hundred percent in line with the AHA's recommended daily amounts of certain foods.

• Eating a Mediterranean diet can improve your heart health. According to the Mayo Clinic, a 2007 study shows that men and women eating this diet lowered their chances of death from heart disease as well as certain types of cancer. According to the American Heart Association (AHA), a Mediterranean diet is very similar to the recommended diet for the average American. However, with its higher fat-calorie content, it is not one hundred percent in line with the AHA's recommended daily amounts of certain foods.


• With all the low-fat and fat-free items on grocery shelves, it's hard to believe that any fat can be good for you. However, a limited amount of fat of the mono- and polyunsaturated varieties are important for a Mediterranean diet. Olive oil is a type of the monounsaturated variety, and using it in proper amounts can help lower your cholesterol levels if you use them instead of trans fats. Keep an eye out for "virgin" or "extra virgin" varieties, as these have the greatest nutritional benefit.


• Omega-3 fatty acids are a major component of a Mediterranean diet. The main source of them when you're cooking las you would for a Greek or Sicilian family is from fish. You can also obtain these fats from eating nuts in moderation. Lean poultry and eggs are also good in controlled amounts. Most Mediterraneans eat these two foods between one and four times a week. Eat very little red meat; the saturated fats it contains are known contributors to heart disease. These fats also can be found in full-fat dairy products and many processed snacks.


• The Mediterranean diet can help to lower your cholesterol through its vast quantities of fruits and vegetables. People living in the region often eat up to nine servings in a day -- not bad considering that only twenty-six percent of Americans eat the recomme...

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People native to the Mediterranean are recognized for their longevity, quality of life, low instances of heart disease and over-all good health. Traditional diets refer to the time prior to 1960, although the modern Mediterranean diet has changed very little and is still far healthier than many western diets. By adopting a Mediterranean diet, you receive abundant health benefits while enjoying food that tastes great. Other People Are Reading What Is a Mediterranean Diet? Mediterranean Diet Ideas Plant Based The bulk of the Mediterranean diet is plant based. Artesian breads, pastas and whole grains supply plenty of fiber and are represented at most meals. Vegetables, cooked simply in the form of sauces, steamed and raw salads are harvested at the peak of ripeness, with time between harvest and the dinner table being very short. Nuts and beans are daily protein sources, with meat, fish and poultry eaten less frequently.

• The bulk of the Mediterranean diet is plant based. Artesian breads, pastas and whole grains supply plenty of fiber and are represented at most meals. Vegetables, cooked simply in the form of sauces, steamed and raw salads are harvested at the peak of ripeness, with time between harvest and the dinner table being very short. Nuts and beans are daily protein sources, with meat, fish and poultry eaten less frequently.


• Fat is consumed in the form of minimally processed olive oil, yogurt and cheese. Daily fat consumption is typically around 25 percent of daily intake. However, saturated fat makes up only a small fraction of this number.


• Dissimilar to the western diet, the Mediterranean diet encourages the consumption of fish or poultry two to three times weekly, reserving the consumption of red meat to two to three times per month. Meat is often served as an addition to sauces instead of a main course.


• In the Mediterranean diet food pyramid, sweets occupy the small tip of the pyramid along with red meat. Fresh, ripe fruit is often served in lieu of sugary desserts, which are reserved for special occasions. When sweet desserts are served, they are often made with honey instead of sugar.


• As part of the Mediterranean diet, it is common to consume red wine with the evening meal. Moderate consumption of red wine has been shown to reduce risks of heart disease. One glass with your evening meal is sufficient to gain these healthful benefits. If alcohol consumption is not an option for you, 100 percent grape juice shares similar benefits.


• The Mediterranean diet is not simply about the food consumed but also the life lived. Walking to purchase daily food from the local market is a normal part of everyday life. This not only provides physical exercise but the freshest locally gr...

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