The Mediterranean Diet is loosely based on the dietary habits of the people who live along the Mediterranean Sea. Unlike some other diets, it is not based around a single concept such as exclusion of carbohydrates (Atkin's). Nor is the mediterranean diet commercialized or structured like the South Beach Diet.

Diet Features

• Fish - protein rich and high in heart-healthy omega-3 fatty acids
• Red wine - contains powerful antioxidants, has shown positive effects on cardiovascular health in clinical studies
• Legumes (peas, lentils, and beans) - This group includes chickpeas, black-eyed peas, and even peanuts. Legumes are high in fiber and rich in nutrients and vitamins
• Limited consumption of animal/dairy fats and hydrogenated vegetable oils

Olive oil is thought to be one of the most important components of this diet. This oil, especially the extra virgin type, appears to have significant advantages over butter or margarine. Butter contains high levels of saturated fats and cholesterol, and margarine typically contains high levels of trans fats.

Olive oil, which is a monosaturated fat, has been shown to have significant cardiovascular advantages over the types that are typically found in American diets.

Accomodating the Mediterranean Diet can be challenging in the US and other non-mediterranean countries. Legumes, like chickpeas and beans, are common in Mediterranean dishes , such as hummus and baba ganoush. They are rare in the typical American meal.

Olive oil is significantly more expensive than alternative oils, which leads to it being rarely used in many countries. Extra virgin olive oil is highly prized in many European countries for its flavor and health benefits. Many Americans are unaware of the different grades of olive oils. Extra virgin has been shown to have health benefits superior to lower grades.

Another challenge facing Americans is that we do not get enough fish. Use of fish oil supplements has risen dramatically over recent years, partially making up for the lack of seafood in our diets. Just a few years ago, use of such supplements was considered to be an outlandish alternative measure. Now these supplements are recommended by doctors everywhere.

Sources and Related Links:

Basic overview from the American Heart Association.
Types of fats explained - From the Harvard School of public health.
Overview of Legumes - From Mayoclinic.com, a good overview of the benefits of legumes.
Benefits of Fish Oil and Omega-3 Fatty Acids - By the American Heart Association.