The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking.The diet includes fruits, vegetables, fish and whole grains, plus a splash of flavorful olive oil and perhaps a glass of red wine.

The Mediterranean diet

Health

Research has shown that the traditional Mediterranean diet&nbsp;<ul><li>reduces the risk of heart disease</li><li>is associated with a lower level of the "bad" cholesterol</li><li>is associated with a reduced incidence of cancer, Parkinson's and Alzheimer's diseases.&nbsp;</li></ul>

Benefits of the Traditional Mediterranean diet

<ul><li>Eating of primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts</li><li>Replacing butter with healthy fats such as olive oil and canola oil</li><li>Using herbs and spices instead of salt to flavor foods</li><li>Limiting red meat to no more than a few times a month</li><li>Eating fish and poultry at least twice a week</li><li>Enjoying meals with family and friends</li><li>Drinking red wine in moderation (optional)</li><li>Getting plenty of exercise.</li></ul>

Key components of the Mediterranean diet

The heart-healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. Here's how to adopt the Mediterranean diet. By Mayo Clinic Staff If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you.