The Mediterranean diet is associated with longer life and reduced risk of heart disease and cancer. It's a diet based on whole grains, fresh fruits and vegetables, minimal animal and trans-fat, and little red meat.

What is a Mediterranean diet?

· Meals based on whole grain foods: breads, pasta, couscous, polenta, bulgur
· Abundant fresh vegetables and fruits
· Generous amounts of beans, nuts, and seeds
· Olive oil as the principle source of fat
· Use of garlic, onions, and herbs as condiments
· Moderate use of dairy
· Minimal use of red meat
· Low-to moderate intake of alcohol

What makes the Mediterranean diet healthy?

· Low in saturated fat and cholesterol
· Energy supplied by unsaturated fat (in olive oil and nuts)
· No trans-fats (artificial fats in packaged pastries and margarine)
· High in fiber
· High in antioxidants
· Low in refined sugar and flour
· High in plant-based vitamins and micronutrients

Researchers in France have determined that the Mediterranean diet lowers the risk of heart disease and many types of cancer. Even though large percentage of calories is derived from fat, mono- and polyunsaturated fats predominate, the kind that raise HDL (so-called "good" cholesterol). Almost absent are animal fats, (saturated fats and cholesterol) and manufactured trans-fats, which raise LDL (so-called "bad" cholesterol). The Mediterranean diet's high levels of antioxidants and other micronutrients reduce the risk of cardiovascular disease and cancer.

The typical American dinner, with a slab of meat in the center and one or two "sides," consisting of an overcooked vegetable and a butter-drenched potato, is a far cry from a typical Mediterranean dinner: pasta made of unrefined flour topped with a variety of minimally cooked vegetables (tomatoes, onions, peppers), some beans (peas, fava beans), and a sprinkle of hard cheese (Parmesan or Romano). For dessert, the Mediterranean diet calls for almonds and fresh fruit instead of cake, cookies, or ice cream.

It's too much to ask Americans to replace generations of dietary habits overnight. However, there are ways to incorporate some of the healthier aspects of the Mediterranean diet without radically changing customary eating patterns.

· Cut back on fast food, which is generally 50% saturated fat and cholesterol
· Replace cake/ice-cream desserts with fruit salad and nuts
· Replace meat-centered meals with grain- and bean-centered ones
· Replace doughnuts and sugar-laden snacks with fruit and mixed nuts

Source from : Health and Wellness. Edlin, Golanty, Brown