The Mediterranean diet is not something new. It has been around for hundreds of years. All along the Mediterranean coast people have been eating a natural diet. Studies have now proven that this diet not only reduces the chances of getting heart attack, it also helps to keep the blood pressure normal.

The good thing about this diet is that it is not a pain to follow. The food that you eat as a part of the diet plan are tasty and enjoyable. As a result, the chances are very high that you will stick to the diet plan. Also, you are not required to make any changes that are not practical.

Mediterranean diet involves eating whole food. It involves eating a lot of fresh fruits, vegetables, nuts, fish and olive oil. Also, you are allowed to drink a glass of red wine along with your meals to reap the health benefits that come from the wine. All the food that you eat as a part of the diet is low on saturated fats, but high on Omega 3 fatty acid and monounsaturated fats.

Fish plays a big role in the diet. People on this diet have to eat a lot of fish, which are replete with Omega 3 fatty acid. This means that they are not only protecting the health of their heart, the people are also ensuring that they do not suffer from high blood pressure.

Olive oil is primarily used for cooking all the food. It is also used for making tomato sauces, as a salad dressing and also as a dip for whole-grain bread. The oil contains flavonoids, which are beneficial for lowering blood pressure and reducing the bad cholesterol in the blood.

If you opt for Mediterranean diet, you will be weaning yourself away from processed foods and junk food which are known to elevate blood pressure, increase cholesterol levels and also increase the risk of heart attacks and strokes.

Medical and health experts worldwide continue to praise and preach the benefits of the Mediterranean Diet. To the average, everyday individual looking to lose weight or even just looking to eat healthier to feel better, the first question is likely to be: What exactly is the Mediterranean Diet? As a family practice physician for the past 13 years, I have counseled hundreds of patients on healthier eating habits. In doing so, I often utilize the principles of the Mediterranean Diet to help them achieve their goals.

At its root, the diet is based on the eating habits of the people living around the Mediterranean Sea in countries such as, Italy, Greece, France, Spain, Portugal and even parts of North Africa. While the menus and staple foods may vary from country to country, the individuals from these areas do share one important thing and that is ‘good health’. Extensive research has been done looking into the reasons why these people tend to lead healthier lives than those of even their fellow countrymen, and the resulting recommendations regarding the diet show that it is one of the healthiest diets in the world.

The key elements to the diet are fresh fruits and vegetables, whole grains and legumes, olive oil and low to moderate amounts of fish and wine. Very little if any red meat, dairy, eggs or saturated fats are consumed. By avoiding these groups and focusing on the more available elements above, the populations of these areas enjoy a lower incidence of heart disease, hypertension and even diabetes than those eating a more traditional American diet. This is despite the relatively high amount of fat in the diet thanks to the olive oil used in most all their cooking. Looking at some of these elements closer shows us why these individuals enjoy such health despite the alcohol and fat intake.

Red wine is known to contain high amounts of anti-oxidants, most notably Resveratrol, which are felt to reduce plaque formation within our arteries. By also raising HDL or good cholesterol it is felt that red wine may therefore reduce heart disease and stroke in those that consume red wine in moderation. Moderation is generally agreed upon to be 4 oz per day for women and 8 oz per day for men at most. Of course many of these studies are very early and more data is needed before we can know for sure how beneficial to health wine can be. One’s other medical conditions and history must also be considered before using alcohol in any form or quantity and everyone should consult their personal physician before adding wine to their daily intake.

Olive oil is the main fat used in the diet. It is monounsaturated and felt to be one of the healthiest types of oil to be consumed. It has been used to help prevent and treat ulcers and like red wine is felt to raise HDL and thus possibly lower heart disease and stroke. Again all studies and evidence that is available is in preliminary stages and certainly new data will continue to be brought to the publics attention. Omega 3 fish oil is derived from the moderate fish consumption and this too is felt to reduce heart disease, stroke and even some cancers.

Fiber and legumes and whole grain is a daily staple of the Mediterranean Diet as well. In their unprocessed state, these are generally felt to reduce certain cancers and to be very healthy for daily consumption.

As with all diets, always consult your personal physician before embarking on any plan. The Mediterranean Diet has been around for centuries and only in the last 40 years has the true health benefits come to light. It is certainly within our abilities to change our diets to emulate this healthy and delicious diet.

Most people have heard about the Mediterranean Diet but know very little about the diet. The diet comes from the Mediterranean area of Europe and is situated around the Mediterranean Sea.

For the people of this are the diet is a way of life more than a diet. The people of this region have enjoyed a much longer life span than most and a lower incidence of many of the major diseases that affect the rest of us.

The diet is extremely good for you for several reasons one of which is large consumption of fruits and vegetables. This diet is based on eating a large amount of fruits and vegetables. You will eat more fruits and vegetables on this diet than any other diet presently on the market. One of the benefits of this type of diet is that it will lower the incidence of certain disease such as cardiovascular and cancer to mention a few.

The diet is high in whole grains and dietary fiber. These two items have been proven to lower the incidence of cancer, including colorectal cancer. So you now have foods that will prevent cancer and help stop certain heart diseases. If that was not enough the diet does more to help you live a long and healthy life.

The Mediterranean Diet is also very high in anti-oxidants. These will play a significant role in the bodies’ organs, skin and muscles. These will help keep these organs, muscles and skin healthy and strong. The benefits of a diet that high in anti-oxidants is well documented and well-known, one of the major benefits is believed to help you live longer.

The diet also is high in lean meats and these are served in moderate portions. The people of the Mediterranean were mostly fisherman and farmers with very little poultry or cattle as most of the land is not suited for grazing. Most of the people’s protein will come from fish and certain seafood which is abundant in this area.

Another of the many benefits of this diet is that it is low in dairy. The small amount of dairy consumed is usually low-fat. These people consume very little dairy and so they are able to maintain weight much easier.

As more doctor’s look into the diet they are finding that many people from this region that actually live this diet have much lower incidents of many killing diseases. People suffer much less heart and cardiovascular diseases, cancer, hypertension, and diabetes to mention a few of the many benefits of this diet. This diet has more benefits than drawbacks.

“Eat healthy and be active” is the universally acknowledged theory to staying fit. Food has to be appealing to the eyes and kindle the taste buds too. The Mediterranean diet is a healthy balanced diet of plant food cooked in “good” fat. That does not mean there is a total cut on animal products. The Mediterranean diet pyramid recommends animal fat and products to be taken in small quantities occasionally. In a Mediterranean diet a major portion includes vegetables, cherries, spinach, beans, mushrooms, tomatoes, watermelon, eggplant and potatoes. Whole grain bread, pastas and cereals are the main course in the diet. Fruit is the most preferred dessert. The food is followed by wine that is consumed in small or moderate amount. Wines are prepared from grapes, pomegranates and persimmons. The diet is also inclusive of dairy products especially cheese that is to be taken in a small quantity.

Mediterranean cuisines are known for their wonderful taste and time saving cooking practices. The recipes widely make use of olive oil in cooking, garnishing and salad dressing. It is a low saturated fat that acts as an antioxidant too. Dairy products like milk, yogurt and cheese are added flavors used in a very low amount. For instance, cheese is used only for flavor and not excessively as a cooking base. Butter and margarine are almost absent in the diet. Similarly, fish, poultry and meat are often grilled or roasted and never fried.

The recipes do not make use of any processed food. For instance they would prefer fresh spinach to processed and salted canned food. Mediterranean diet recipes are unique for their flavor and taste. Most of the flavors in various food preparations come with the use of onion, garlic, spices such as cinnamon, clove, pepper, oregano, Italian parsley and certain natural herbs like basils — all cooked in olive oil. There is also wide use of citrus juices such as lemon and orange used in cooking. In fact, wine is used in recipes whether it be a main dish, salad or dessert. The recipes vary from state to state, and are fresh vegetables and other plant food produced locally. However, most of the flavor favors remain the same like the olive oil.