The Mediterranean Diet

Mediterranean Diet is a heart-healthy diet which includes food staples of people who live in the 16 countries around the Mediterranean Sea, such as Greece and Italy.

This type of diet emphasizes on foods with healthy fats — those containing omega-3 fatty acids — plus other foods that support a heart-healthy diet. This regimen is rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. Mediterranean diets also tend to be low in red meat, and use yogurt and cheese as dairy products.

The Mediterranean diet was not purposely developed as a weight-loss or heart disease prevention diet, but it eventually evolved naturally over centuries based on the foods available in the region. Studies of large numbers of people following it reveal its health benefits especially against heart disease and can improve the way your body processes blood sugar and insulin. The diet is high in omega-3 fatty acids and other healthy fats that can help protect your heart. The high ingestion of fruits and vegetables strengthens your body against cancer and heart disease by providing plenty of valuable antioxidants.

Mediterranean diet offers a wide variety of meal options based on whole, fresh foods. From cheese and veggie-laden pizzas to cooked veggies and rice dishes, you can plan quite a feast.

A single Mediterranean diet meal might feature:

* Mediterranean-style vegetable or bean-based soup, such as minestrone or lentil soup

* Whole-grain roll or flatbread

* Grilled or steamed seafood

* Cooked fresh vegetables, such as spinach

* Fresh salad with oil and vinegar dressing

* Fruit for dessert

source: everydayhealth.com