Mediterranean Diet

Discover Mediterranean diet information

In some cases, the food that a culture has come to know and love is a big obstacle to a healthy lifestyle. For instance, the meat-heavy menu of many North Americans is supplemented by a good helping of salt and refined grains that send blood sugar soaring. It can be difficult to break out of poor eating habits, especially if you don't know where to begin; so why not take a cue from other cultures that have struck a good balance between flavor and nutrition?

The Mediterranean diet is one of the best choices for heart health, weight loss and overall well being, and most importantly, it's a sustainable diet that is meant for lifelong health. Gather some Mediterranean diet information to decide if this is the meal plan that you have been looking for, and get started on your path to better health.

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About the Mediterranean Diet Plan

The Mediterranean diet is one of the most appealing heart diet options, since it boosts your health without sacrificing taste or satisfaction. Not surprisingly, it rests on the cooking style and ingredients of countries that border the Mediterranean Sea—colorful vegetables, fruit, whole grains, seeds, legumes and olive oil make up the majority of the menu. While many diets are structured around heart-healthy, low-fat foods, the Mediterranean diet may have a leg up on the others due to its particular combination of ingredients.

Like other diets, red meat is eaten only on occasion and in small amounts. Much of the daily protein comes in the form of nuts, beans and seeds, along with regular servings of seafood. Research has shown that adults who follow a Mediterranean diet reduce their risk of cardiovascular disease, cancer, Parkinson's and Alzheimer's diseases.

What You'll Find on the Mediterranean Diet Food List

A Mediterranean diet sample menu is based on a mixture of plant-based foods like vegetables, grains, beans, nuts and olive oil, some or all of which are eaten at every meal. Saturated fat is virtually absent from the diet, as butter is replaced with olive or canola oil and red meat is enjoyed only a few times a month. Fish is consumed at least a couple of times each week, which introduces unsaturated fats to help raise good cholesterol levels. Indeed, this diet is a great step toward a low cholesterol lifestyle.

Another important aspect of the diet is reducing sodium intake, so herbs and spices are used to flavor dishes instead of salt. In fact, flavor is at the center of this diet: instead of eliminating flavorful fat, you simply choose healthy sources like fatty fish and vegetable oils, and a small glass of red wine with your meal at once adds to the satisfying flavor and decreases your risk of heart disease. Once you learn to distinguish good sources of fat and calories from bad sources, you can compose your own delicious, free Mediterranean diet plan that you'll be able to stick with for life.

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