MEDITERRANEAN DIET

The Mediterranean Diet is a nutritional model inspired by the cuisines in Greece and Southern Italy. It was created in 1945 by the American doctor Ancel Key, who was stationed in Salerno, Italy. However, it took off in popularity in the late 1990s.

The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet remain tried-and-true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease.

Key components of the Mediterranean diet include: Getting plenty of exercise and eating your meals with family and friends; Eating a generous amount of fruits and vegetables; Consuming healthy fats such as olive oil and canola oil; Using herbs and spices instead of salt to flavor foods; Eating small portions of nuts; Drinking red wine, in moderation, for some; Consuming very little red meat and eating fish or shellfish at least twice a week.

This diet is similar to the American Heart Association's Step I diet, but it contains less cholesterol and has more fats. However, the fats are healthy — including monounsaturated fats, such as olive oil, and polyunsaturated fats, which contain the beneficial linolenic acid (a type of omega-3 fatty acid). These fat sources include canola oil and nuts, particularly walnuts. Fish — another source of omega-3 fatty acids — is eaten on a regular basis in the Mediterranean diet. Omega-3 fatty acids lower triglycerides and may improve the health of your blood vessels. The Mediterranean diet discourages saturated fats and hydrogenated oils (trans-fatty acids), both of which contribute to heart disease.

 

See More

Mediterranean Diet

Recommended Diets

Alimentary Reeducation - Sonoma Diet - Weight Watchers

 

IBW & ABW CALCULATOR

WEIGHT LOSS AND CALORIES CALCULATOR

FREE SCRIPT - CALCULATOR HEARTH FREQUENCY ZONES

RECIPES - FITNESS - DIETS