Mediterrean Diet

The mechanisms underlying the health benefits of the Mediterranean diet for heart disease include the antioxidant and anti-inflammatory properties of the foods included in the Mediterranean diet, namely fruits, vegetables, legumes, nuts, or olive oil that contain vitamins, minerals, polyphenols, [and] fiber.

The Mediterranean diet leaves a great deal of room for individual preferences. The general idea is to eat:

Fruits, vegetables, and legumes — such as eating fruits and vegetables that are in season
Nutritious, minimally processed healthy fats, such as extra virgin olive oil, nuts and seeds and their butters, and avocados
High-quality, whole-grain carbohydrates — while white bread, pasta, and rice often make their way to Mediterranean tables, their glycemic effect is offset by fiber-rich vegetables, fats, and proteins
Aromatic herbs and spices.
It is equally important to reduce one’s consumption of:

Dairy
Large portions of meat
Alcohol

By ordering thoughtfully, one can eat according to a Mediterranean diet at a wide range of international restaurants, including Thai, Chinese, Mexican, Italian, and Japanese eateries.