Mediterranean diet is a dietary sculpt enthused by the conventional nutritional outlines of the countries located in the Mediterranean basin, mainly Spain, Italy and Greece. It is believed that all those who belong to the Mediterranean region possess an active lifestyle known to benefit the health by a great extent.

Despite the fact that the Mediterranean diet has been practice much earlier, it was originally introduced by the American doctor called Ancel Keys in 1950s. This diet is inspired from the traditional patterns of eating and includes all the necessary nutrients that are required for the proper functioning of the body. It is believed that people residing in the Mediterranean region consume a lot of fat and yet they have lower rates of heart diseases as compared to people living in the United States where less amount of fat is consumed on daily basis.

Mediterranean Diet Plan Goals & Concept

The traditional Mediterranean diet plan is a type of diet that may help you live longer, lower your risk of heart disease and cancer, and lower your cholesterol. This style of eating includes little meat and plenty of olive oil. Compare to diet recommended by the American Heart Association, the Mediterranean food is 40% higher in fat. The diet consists mostly of grains, fruits, beans, and vegetables. On the whole the Mediterranean diet is rich in nutrients, especially the plant foods such as fruits, vegetables, cereals, grains, legumes, olives and nuts. All of these foods combined together reduce the risk of heart disease.

The concept of Mediterranean diet plan is not about limiting the total amount of fat consumed, it is more on wise choice on the type of fat we eat. In other word the diet contains less cholesterol and more healthy fats. These healthy fats include monounsaturated fat and polyunsaturated fats which can be obtain through olive oil, walnuts, canola oil and fish. Following is a list of food eaten on a regular basis in Mediterranean diet.

Mediterranean Diet Food Guide

• large consumption of fruits, vegetables, potatoes, cereals, beans, seeds, nuts, and bread
• olive oil is commonly used for cooking and dressings other fats such as butter and margarine should be excluded
• moderate consumption of fish but little red meat
• low to moderate consumption of cheeses and yogurt
• avoid processed foods and consume seasonally fresh foods
• eggs are consumed in low to moderate amount (1 to 4 eggs a week)
• wine is acceptable but in low quantities (1 – 3 glasses per day)

Mediterranean Diet Research & Studies

A lot of researchers have been interested in the health of the people who belong to the Mediterranean region. One of the most recent studies on the diet has confirmed that those who followed the Mediterranean diet were less likely to have diseases such as cancer and also had a reduced risk for heart diseases. On the whole, group who pursued the Mediterranean diet were 25% less prone to pass away throughout the study phase as compared to those who did not, suggestive of the fact that those strictly following the Mediterranean diet plan finish up dying later than individuals who do not. This is because similar to automobile, our body consists of dissimilar elements and our heart is the engine’s tank. The gas we make use of keep our heart and additional body parts functional makes a difference in our routine regardless of who we are. The Mediterranean diet is considered sufficient enough to keep our body parts running in the best possible condition.