What is a Mediterranean diet?

The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean style cooking.

There is no one, typical "Mediterranean" diet. At least 16 countries border the Mediterranean Sea. The Mediterranean diet is simply a nutritional model inspired by the traditional dietary patterns of some of the countries of the Mediterranean basin, particularly Greece, Southern Italy, Cyprus, Portugal, Turkey and Spain.

Diets vary between these countries and also between regions within a country. Many differences in culture, ethnic background, religion, economy and agricultural production result in different diets. But the common Mediterranean diet would include a high consumption of fruit and vegetables, bread, wheat and other cereals, olive oil and fish; making them low in saturated fat and high in mono unsaturated fat and dietary fiber.

A main appeal of the Mediterranean Diet is its rich, full flavored foods. Margarine and hydrogenated oils are lack the flavor that olive oil can imparts to foods. Red wine is also consumed regularly but in moderate quantities.

As a result of the eating patterns, people living in Mediterranean countries tend to consume relatively high amounts of fat yet they have far lower rates of cardiovascular disease than in countries like the United States, where similar levels of fat consumption are found.

One of the main explanations is thought to be the large amount of olive oil used in the Mediterranean diet. Unlike the high amount of animal fats typical to the American diet, olive oil lowers cholesterol levels in the blood. It is also known to lower blood sugar levels and blood pressure. In addition, the consumption of red wine is considered a possible factor, as it contains flavonoids with powerful antioxidant properties.

Dietary factors may be only part of the reason for the health benefits enjoyed by these cultures. Genetics, lifestyle, and environment may also be involved.

Key components of the Mediterranean diet include:

Eating a generous amount of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds

Consuming healthy fats such as olive oil and canola oil as an important source of monounsaturated fat

Dairy products, fish and poultry consumed in low to moderate amounts, little red meat

Eggs consumed zero to four times weekly

Consuming very little red meat

Eating fish on a regular basis

Drinking red wine in low to moderate amounts

Read more: The Mayo Clinic