The Mediterranean Diet is Delicious and Healthy

Mediterranean Diet Is Superior to Low-Fat Diet for Secondary Cardiovascular Prevention

The Mediterranean diet (which emphasizes fruits, vegetables, legumes, cereals, white meat, fish, and olive oil) is more effective than a reduced-fat diet in lowering risk for first adverse cardiovascular events.

There are variations of the "Mediterranean diets" in different countries and among the individual populations of the Mediterranean basin, due to ethnic, cultural, economic and religious diversities. The "Mediterranean diet" as defined by dietitians generally includes the following components, which are not typical of diets in the Mediterranean Basin:

😊 High intakes of olive oil (as the principal source of fat), vegetables (including leafy green vegetables, onions, garlic, tomatoes, and peppers), fresh fruits (consumed as desserts or snacks), cereals (mostly whole grains), nuts, and legumes.

😶 Moderate intakes of fish and other seafood, poultry, eggs, dairy products (principally cheese and yogurt), and red wine.

😈 Low intakes of red meat, processed meat, refined carbohydrates, and sweets.

These proportions are sometimes represented in the Mediterranean Diet Pyramid. In a diet with roughly this composition, the fat content accounts for 25% to 35% of the total intake of calories, while the amount of saturated fat is, at most, 8% of the calorie content.

Find out more in The New England Journal of Medicine
Learn more on Wikipedia