The Mediterranean nations border the Mediterranean Sea and these include Portugal, Spain, Italy, Greece, Malta, Tunisia, Egypt, Morocco, Lebanon, and Israel. Since so many countries comprise the Mediterranean, there is no single diet that includes the entire area; however, most Mediterranean cuisines share several common characteristics, and these shared elements make the Mediterranean diet healthier than a Northern European or a North American diet.

The Diet Basics
Part 1

At the peak of the Mediterranean food pyramid are grains, fresh fruits and vegetables, cheeses, yogurt, olive oil, and legumes, all of which are taken in on a daily basis. Foods consumed on a weekly basis are fish and seafood, eggs, poultry, and sweets. Mediterranean people eat red meat less often on a monthly basis, and red wine accompanies most dinners, working out to around 1-2 glasses per day.

The staples of the Mediterranean diet, vegetables, fresh fruits, and grains are wealthy in antioxidants and vitamins, which help prevent cancer and heart disease, and boost up the immune system. Most Mediterranean dishes include copious amounts of garlic and onions, and while this won't do much for one’s breath, it will help lower one’s blood pressure and fight infections.

Another major staple in the Mediterranean diet is olive oil. Mediterranean inhabitants couldn’t get enough olive oil -- it is the major source of fat in the Mediterranean diet, and for good reason. Olive oil is high in monounsaturated fat, which, different from the saturated fat found in animal products, helps to reduce blood clogging LDL cholesterol. Not only does olive oil protect against heart disease by reducing blood pressure, but it coats the stomach to guard against ulcers, and contains some antioxidants to aid in fighting cancer.

Since the Mediterranean countries are so conveniently near to the Mediterranean Sea, fresh seafood and fish dishes are consumed several times a week. The Mediterranean people might have thick skin; however they've got thin blood: Seafood has omega-3 fatty acid, which reduces the risk of heart disease by stopping blood clot formation in the arteries.

Most dishes in Mediterranean cuisine are not whole until they've been sprinkled with chunks of feta cheese. Even though feta cheese, obtained from goat's milk, isn't exactly low in fat (there are about 8 grams of fat in 1.33 ounces of feta), it supplies an excellent source of calcium, riboflavin, zinc, and vitamin B12, which aids in strengthening teeth, bones, and the immune system.

The Mediterranean people are as well nuts about nuts. Even though nuts are wealthy in fiber and vitamin E, they are also high in fat; but, like olive oil, it is monounsaturated fat, which aids in removing LDL cholesterol from the blood. Walnuts and almonds especially are believed to reduce blood cholesterol levels, while the protein in nearly all nuts is also high in arginine, which aids in relaxing blood vessels.

Finally, Mediterranean people know how to take pleasure in red wine in moderation. It appears that Dionysus wasn't completely off base when he instructed his followers to indulge in the drink. The antioxidant flavonoid, which is part in red wine, has an anti-clotting result on the blood, and may avert the oxidation of LDL cholesterol in the blood. Although consuming 12 ounces (roughly 2 glasses) of wine a day can create health benefits, going beyond 3 glasses of wine per day can overturn wine's positive results on one’s health.

The one food that the Mediterranean diet doesn’t focus on is red meat. Red meat is not taken in on a daily basis, which is probably one of the major reasons why inhabitants of Mediterranean countries have a lesser risk of developing heart disease than North Americans do.

In addition, one aspect of the Mediterranean diet that differentiates it from the American diet is that the majority of the foods in Mediterranean cuisine are grilled, boiled or charbroiled, and never fried (with exceptions on certain specialty dishes like fried zucchini or fried squid).

Most Mediterranean dishes as well begin with a light vegetable soup, which slows the tempo of the meal ensuring that diners don't stuff themselves on the main course.

The most striking distinction between the Mediterranean diet and Northern European or North American diet is the sources of fats that dictate in the two diets. Although 40% of the daily calories in the Mediterranean diet are coming from fat, this fat comes mostly from monounsaturated plant sources, which aids in lowering blood cholesterol and protecting against heart disease. The fat sources in North American diets, however, are coming mainly from saturated animal-based fat sources like butter or red meat, which are not entirely heart healthy.

Part 2: Studies on the Mediterranean Diet

People on a Mediterranean diet had significant reductions in their metabolic syndrome symptoms and risk factors and developments in good cholesterol compared to those who weren't on the diet. There was also substantial evidence that the healthier eaters suffered fewer from the inflammation of cells that may add to the risk of disease.

Two additional studies in the journal support the significance of exercise in the health equation, even low-intensity work out like walking. Physical activity was linked with better mental performance in older women. Women aged 70 and older who partook in higher levels of physical activity scored superior on cognitive performance tests and showed fewer cognitive decline than women who were less active.

A different study showed that even walking is linked with lowered risk of Alzheimer's in older men. Older men who walked the least had practically twice the risk for diseases like Alzheimer's than men who walked the most. This is the first time that a low-intensity work out has been confirmed to keep the mind sharp.

There’s a relative study taken from developed countries that started in 1960 involving seven nations that proved the positive results of people practicing the diet, most of them are from the Crete. These people had undergone medical observation which was culminated with them surviving and still manifesting a healthy and strong life. This was documented by scientists from the Social Health Sector who were amazed to find out that 50% were still alive after more than 30 years of observation, while the rest of the participating nations disappointed with not one of the observed surviving.

As a monosaturated fatty acid, olive oil does not have the similar cholesterol-raising consequence of saturated fats. Olive oil is as well a fine source of antioxidants. Consuming fish a few times per week benefits the Mediterranean people by raising the amount of "Omega-3 fatty acids" - something that the rest of the developed societies don't get enough of. Consuming red meat sparingly may possibly increase health as well.

There is a general agreement among health professionals that the Mediterranean Diet is definitely healthier than the North European and American diet since more grains, such as spaghetti, vegetables, fruits, nuts, legumes, and olive oil are consumed.