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Mediterranean Diet

The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants. The diet recommends the following:

A relatively high fat intake (about 35% to 45% of daily calories, mostly in monounsaturated and polyunsaturated fats.
Daily glass or two of wine.
The same protein intake as the AHA, although fish is the primary source. Recommends red meat only a few times a month. Avoids high-fat dairy products.
Lower carbohydrate intake than AHA. Emphasizes not only fresh fruits and vegetables, but also higher amounts of nuts, legumes, beans, and whole grains.
Food seasoned with garlic, onions, and herbs.

Positives:Evidence is increasingly strong on the heart-protective properties of this diet and studies are reporting that it is more beneficial than the AHA approach in lowering total and LDL cholesterol and Triglyceride levels. It appears to have little, either positive or negative, effect on, HDL levels. Studies report the following:

One suggested a significantly lower risk for a second heart attack after an average of four years compared to a conservative Western diet.
The Mediterranean diet is known for its use of olive oil, which may have some effects on improving insulin and blood glucose levels and reducing blood pressure.

Negatives: Weight gain from the high intake of fats can be a problem with this diet, however, in anyone who has to watch calories. Other concerns with the Mediterranean diet are reduced iron levels and possible calcium loss resulting from consumption of fewer dairy products.