Around 1960, nutritionists, research scientists and epidemiologists have discovered that the people living in Greece, Italy and other countries around the Mediterranean had the lowest rates of chronic disease in the world and a life expectancy among the highest.

Foods from plant sources form the core of the Mediterranean diet, while foods from animal sources form the fringe. Men drink one or two glasses of red wine a day, primarily with meals. Research suggests that the Mediterranean diet would not be as protective against chronic disease if moderate wine consumption was eliminated from the diet. Drinking red wine in moderation is a beneficial and integral part of the Mediterranean diet and should be considered, unless it would put an individual at risk.

Olive oil is the regions traditional fat. Olive oil, which is high in monounsaturated fatty acids, lowers the bad cholesterol or LDL, while animal fats and partially hydrogenated fats can increase bad cholesterol. Olive oil also contains substantial amounts of antioxidants which prevent bad cholesterol deposits from forming and blocking arteries. If you want follow the Mediterranean diet, olive oil should be used in place of other fats. Fresh minimally processed foods are also a factor in maintaining protective levels of antioxidants and micronutrients.

Traditional southern Italian cuisine is one of the best types of healthy and delicious Mediterranean diets. However, beware of contemporary northern Italian cuisine. Northern Italian recipes tend to use more butter, meat and dairy products in their cooking. Southern Italians use very little meat, olive oil and more legumes, fruits and vegetables. Compared to northern Italians of the same economic class, southern Italians consume one third-less beef and veal, and four-fifths than their northern counterparts. Southern Italian diets also contain one-fifth more bread, pasta, vegetables and fruit and twice as much fish.

What to eat on the Mediterranean diet:

One popular misconception is that Italian food is all pasta and pizza. Fresh vegetables like broccoli, eggplant, tomatoes, leafy greens, mushrooms, potatoes, legumes, zucchini and more are the heart of the an ideal southern Italian diet. Pasta is nearly fat free and served as an appetizer, while chicken or seafood make up the main course. Dessert is usually fresh fruit. Although people in Mediterranean cultures eat up to three times as much bread as Americans, they rarely use butter. The Mediterranean diet could also be modified by implementing the use of whole grain pastas and breads.

What to avoid while following a Mediterranean diet:

Many Americanized chefs add heavy cheese, meat and cream based sauces along with fatty or deep-fried meat and fish to their Italian recipes. It is a good idea to say no to extra Parmesan cheese, one tablespoon will add two grams of fat and half of that is saturated fat. Stay away from the cannelloni, lasagna, ravioli and tortellini. These dishes are usually stuffed with heavy cheeses and/or fatty meats. Other dishes to avoid are antipasto, fritto misto (fried seafood and meat), and fried calamari. Some other obvious exclusions would be heavy sauces. Alfredo and carbonara sauces are incredibly high in saturated fat. Avoid capiccola (smoked pork), prosciutto, salami, pepperoni and sausage; these are high in fat and sodium.

Switching to a Mediterranean diet is a safe and sensible way to lose weight and sustain a lifelong healthy approach to eating delicious food that is good for you. Visit The Mediterranean Diet website to find the perfect eating plan to prevent illness and increase longevity.

So, what is so special about the eating habits of these people, and what are the health benefits of a Mediterranean diet? Interest in Mediterranean diets began when it was noticed that that people living in the Greek Islands lived longer, and had less coronary disease and cancer than people from other countries. Recent medical research now confirms and backs up these facts.

A Mediterranean diet is made up of fruit, vegetables, grains, poultry and fish, some meat. red wine, and olive oil. Olive oil and Omega-3 oils from fish are known preventatives that help reduce the risk of coronary diseases,hypertension, an diabetes. Most healthy heart diets recommend the use of both olive oil and fish oils because they are very beneficial for the body.

Omega-3 oils enhance the immune system, and a Mediterranean diet consists of more fish and less red meat. Actually, very little red meat is eaten. What is mostly eaten are fruits, vegetables, and grains. Beans, nuts and cereals are also widely used. Dairy products like milk, yogurt, and eggs are used in moderation. Red wine is a part of a Mediterranean diet, but also should be used moderately.

Olive oil is a monounsaturated fat and one of the most important aspects of a Mediterranean diet. Hippocrates, an ancient Greek physician,believed that olive oil was an essential part of a persons diet and also had medicinal properties. Olive oil is high in antioxidants which prevent clogged arteries, defends against diseases like cancer, bladder stones, urinary infections, obesity and more.

Unlike trendy diets that promise quick unrealistic results, a Mediterranean diet is based on creating a good healthy lifestyle prompted by well balanced nutritionally eating plan. Following an eating plan based on a Mediterranean will definitely result in a permanent weight loss. Here are some basic tips to use when adapting to a Mediterranean diet.

Cut way down one animal fats. Minimize your consumption of cheese, butter,and yogurt, natural yogurts and feta cheese are good choices. Eat fish and eggs moderately, once a week for fish, and three or four servings of eggs a week. Keep your consumption of red meat down to once a month. Drink at least six glasses of water each day. One added pleasure, one glass of red wine for women, and two glasses for men with each meal is also quite acceptable.

Mediterranean recipes can be quite tasty, which may tempt you to eat more. Care should be taken when it comes to portions. CLICK HERE, for more information and learn how to reap the benefits of a Mediterranean diet.

It is quite interesting how research has discovered that the inhabitants of Mediterranean countries do not suffer from many of the coronary diseases of the rest of the world. Experts have attributed this to a simple trait, their diet. A Mediterranean diet, low in red meat, and high in fruits, vegetables, and olive oil seems to be their key to longevity and a healthier lifestyle.

One of the staples of a Medterranean diet is cold pressed extra virgin olive oil, made from the first pressing of the choicest olives, and it is the one exception. In Greece, and other Mediterranean countries, where olive oil is consumed in quantity, people have much lower blood cholesterol levels and a much lower rate of heart disease than people in the United States and Europe.

Many studies indicate that the health benefits of olive oil can be accredited to the high level of monounsaturated fats in cold pressed olive oil which actually lower blood cholesterol levels. However, this only holds true when the oil is cold pressed. Once the oil is heated, as in cooking, its quality and structure is altered. Extra virgin olive oil, which is cold pressed, is best. “Virgin” olive oil is usually obtained from the second pressing and is of a lesser quality. Avoid “Pure” olive oil, as it is a blend of inferior oils and is not recommended.

When following a Mediterranean diet, you should use extra virgin olive oil on all your salads and on any dish that will not be heated. Use extra virgin olive oil as a replacement for butter on potatoes, vegetables, and even on toast. When cooking, extra virgin olive oil is still preferred, but virgin olive oil is acceptable. I prefer the extra virgin olive oil and use it exclusively. There are many people, who are converting to a Mediterranean diet, that find the taste of olive oil unsuitable for all types of cooking. For those people, there are some good replacement oils.

Sunflower, safflower, and corn oil are good substitutes for extra virgin olive oil when baking. Although unlikely to be found in a Mediterranean diet, these oils have less saturated fat than butter and have no cholesterol at all. When cooking in a wok, try sunflower, safflower, or light sesame oil for flavor. A good tip to avoid heat breakdown when you want to pan fry or saute is to place the food into the pan before adding the oil, then heat them together. Use less oil rather than more. A teaspoon of oil will go a long way.

Try to buy your olive oil in small quantities. Store your olive oil in dark places, and always refrigerate your olive oil after opening and, also keep any foods made with any oil refrigerated. Visit here for more ideas and tips on how to adopt a healthier lifestyle through a Mediterranean diet