Basics of the Mediterranean Diet

Based on the typical diet of those in the Mediterranean region, the Mediterranean diet is known for its emphasis on fresh fruits and heart-healthy fats. This diet is for you if you enjoy fruits, vegetables, fish, olive oil and red wine.

Make Fruits and Vegetables Your Base

• Eat at least nine servings of fruits and vegetables a day. Try adding fruits like blueberries to your yogurt for a healthy snack.

Pick Healthy Protein Sources

• Those living in the Mediterranean region eat very little red meat, instead choosing fresh fish, such as salmon and tilapia, and lean poultry, such as chicken and turkey. You should aim to eat at least two servings of fish per week. Try bean or lentil soup for lunch.

  No Mediterranean diet would be complete without a handful of nuts each day. Choose unsalted almonds, hazelnuts or walnuts. It's a good idea to keep a bagful handy in your purse, car or office for a healthy snack when you are on the go.

Cheese and Carbs

• The Mediterranean diet places an emphasis on low-fat dairy sources. Try switching from cheddar or aged cheeses to feta sprinkled on a salad. Buy Greek yogurt, which has a creamy texture yet is low in fat. Select skim milk instead of whole milk.

  The Mediterranean diet is not without carbohydrate sources, yet these typically come from whole grains, such as brown rice or whole-grain breads. However, avoid spreads like margarine or butter, which can be high in artery-clogging fats. Carbohydrates should play a smaller role in your overall diet.

Extras

• The Mediterranean diet is known for its heart-healthy benefits, which chiefly come from oils, such as olive or canola oil. Make these part of your Mediterranean diet strategy, and you should see benefits such as lower triglyceride levels and less arterial plaque. Olive or canola oil (try extra virgin for the most unprocessed option), contains omega-3 fatty acids and is a good source of monounsaturated (healthful) fats.

  According to the Mayo Clinic, red wine also has heart-healthy benefits and contains inflammation-fighting antioxidants. Moderation is key when consuming, however--no more than 5 ounces per day for women and no more than 10 ounces per day for men under age 65.

  As a general rule, the Mediterranean diet involves avoiding highly processed foods such as chips and packaged sweets. Foods that are fried or high in saturated fats are also on the "to avoid" list. By choosing natural, whole foods, those on the Mediterranean diet should see a boost to heart health and overall health.