The Mediterranean diet is a way of eating that’s based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea.
Olive oil is the primary source of added fat in the Mediterranean diet.
– Olive oil provides monounsaturated fat, which lowers total cholesterol and low-density lipoprotein (or “bad”) cholesterol levels. Nuts and seeds also contain monounsaturated fat.
Fatty fish are rich in omega-3 fatty acids. These polyunsaturated fats help fight inflammation in the body. Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and lower the risk of stroke and heart failure.
– Mackerel
– Herring
– Sardines
– Albacore tuna
– Salmon
The key to this diet is unprocessed foods.
Eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil.
Eat in moderation: Poultry, eggs, cheese and yogurt.
Eat only rarely: Red meat.
You should avoid:
Added sugar: Soda, candies, ice cream, table sugar and many others.
Refined grains: White bread, pasta made with refined wheat, etc.
Trans fats: Found in margarine and various processed foods.
Refined oils: Soybean oil, canola oil, cottonseed oil and others.
Processed meat: Processed sausages, hot dogs, etc.
Highly processed foods: Anything labeled “low-fat” or “diet” or which looks like it was made in a factory