Principles of the Mediterranean Diet

Following the principles of the Mediterranean Diet has shown to prevent or reduce the risks of heart disease, stroke, diabetes and obesity. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish ( including high omega-3 foods) and whole grains with moderate amounts of wine and red meat, along with exercise. The flavors are rich, and the health benefits for people choosing a Mediterranean diet are hard to ignore. They are less likely to develop high blood pressure, high cholesterol or become obese. If you’re trying to eat foods that are better for your heart, start with these nine healthy ingredients; the staples of Mediterranean cooking.

Key to the Mediterranean style diet is to follow the recommended proportions of food on your plate as follows. 50% fresh vegetables, 25% whole grains or rice, of some combination (pilaf for instance), and 25% protein.

Broccoli Rabe

Chickpeas (Garbanzo Beans)




Olive Oil




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