Studies have consistently shown that those living in Crete, Greece and Southern Italy have lower rates of heart disease compared to the rest of the American population. Studies have shown that diet plays a major large role in the low rates of hypertension and blood sugar levels in majority of its inhabitants. This has placed the spotlight on the dietary patterns of those belonging to the Mediterranean region. As a result, the Mediterranean diet was born.

High on whole grains, fruits, vegetables, nuts, fish, legumes and a limited intake of meat and dairy, the Mediterranean diet also encourages the consumption of monounsaturated fats or MUFAs like olive oil and other plant-based oils. Red wine is also a regular part of each meal. Mediterranean meals are rich in fiber, vitamins, minerals, omega-3 fatty acids and antioxidants that contribute to overall wellness, prevent weight gain and promote heart health. Portion control is not given much importance in this diet. This is because the Mediterranean diet plan is not a specific diet per se similar to Atkins or South Beach. Rather, it is a guideline on the right types of foods to eat. Frequency and the ability to eat a reasonable amount from each food group is given more importance than restricting portion sizes.

To be a bit more specific, the diet encourages individuals to consume at least nine servings of fruits and vegetables a day. This is definitely higher than the standard recommendation of four to six servings daily. But in reality, research has shown that those who consume more fruits and veggies are healthier and more able to ward off disease. There is no limit to the amount of olive oil you put in your salad dressing. In fact there is not much limitation where fats are concerned for as long as they are mono unsaturated fats or MUFAs. If you want to go Mediterranean, strive to eat fish at least once a week and avoid red meat like a plague or eat it only once a month. Eggs, too, should be taken in moderation-- an average of only three to four in a week should suffice. Where drinks are concerned, the Mediterranean diet encourages the consumption of moderate amounts of wine for heart health. This has also been proven in studies that linked lowered rates of hypertension and heart disease to the consumption of no more than two glasses of wine a day under medical supervision. Mediterranean folk are also avid water drinkers. Water prompts an increase in the body's metabolic rate resulting to a higher calorie burn.

With these information, it is no wonder then that the Mediterranean diet is touted as being ideal for those who are trying to lose weight. They are also good patterns to follow if you have heart disease and want a food regimen that is not really too restrictive but still equally effective. For those serious about losing a pound or two, you can go Mediterranean and finally get the added benefit of keeping your heart healthy.