The Mediterranean diet: a popular diet for both heart health and weight loss

Interest in the Mediterranean diet started after research from the Seven Countries Study conducted by Professor Ancel Keys of the University of Minnesota. The study showed that men living on the Greek island of Crete had less heart disease than people elsewhere-despite the fact that the men ate a high percentage of calories as fat. But rather than eating foods high in cholesterol-raising saturated fat, they consumed most of their fat as olive oil. Olive oil, a monounsaturated fat, has been shown not raise blood cholesterol levels. Keeping cholesterol levels in check is important for lowing your risk for heart disease.

What kinds of foods are used in the Mediterranean diet?

Plant foods are the foundation of the Mediterranean diet. Therefore, whole grains and rice are the mediterranean diet and food main emphasis. Also, fruits, vegetables, beans, legumes, and nuts are a large part of the diet. Foods like cheese and yogurt, fish, poultry eggs, and red meat are limited in the diet. The diet recommends only a few servings of these foods in small quantities each week. The good news? Olive oil can be consumed daily in moderate quantities.

What are the benefits of the Mediterranean diet?

The Mediterranean diet lowers dietary cholesterol intake and replaces bad fats in your diet with good fats.

How do I do a Mediterranean diet?

Interested in trying the Mediterranean diet? Here's how to do it:

For your main dish, focus on vegetables. To improve taste, brush the vegetables with olive oil and roast. Mix vegetables with whole-wheat pasta.
Avoid butter. Instead, dip bread in olive oil. When eating out, request olive oil. Most restaurant are happy to provide patrons with olive oil for bread dipping.
For dessert, try fresh fruit, such as apples and pears. Add a small amount of olive oil, honey, and cinnamon to liven up the taste.

How do I get started doing the Mediterranean diet?

Your doctor can determine if the Mediterranean diet is the best diet for you, based on your overall health and your weight loss desires. You should fully understand how to practice the diet before getting started. If you don't do the Mediterranean diet properly, you won't reap its health benefits. Also, if you begin to practice the Mediterranean diet, be sure to keep regular appointments with your physician. He or she can determine if the diet is producing the intended health effects, whether it's improving your heart health or increasing weight loss. No diet should be practiced to the extreme without the consultation and follow-up of a physician.

How do I know if the Mediterranean weight loss plan is right for me?

As with any diet, before you start, talk with your physician to make sure the diet is healthy for you. Also, regular exercise should be part of any weight loss plan. Diet and exercise are key to a healthy heart and maintaining a healthy weight.

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