Whilst that doesn’t mean we can all dash to the nearest Pizza Hut salivating with excitement, the low level of heart disease found in Italy, Greece and Spain is worth taking note of.
The diet
Seen as not just a diet, but a way of life, the Mediterranean diet is modelled on healthy fresh foods, frequent activities, simple meals with friends and family, and wine with meals.
The foods
Followed by Spanish beauty Penelope Cruz amongst others, the diet consists of a high consumption of olive oil, nuts, fish, fruits and vegetables, a moderate consumption of cheese, yogurt, pasta, rice and wine, and a low consumption of meat.
Olive oil is a pillar stone of the diet, containing a high level of monounsaturated fats, which studies suggest can reduce heart disease.
Fresh fruits and vegetables and salads play a vital role, with the famous Greek salad containing feta cheese, tomatoes, olives, lettuce, cucumber, red onion, peppers, herbs and of course lashings of virgin olive oil.
The benefits
Designed to improve both physical and mental health, fruit and veg is included in every meal for added nutrients, whilst wholegrain-rich food such as oats help lower blood pressure.
Fish and seafood are lower calorie than meat, and a source of omega 3, which helps fight cholesterol.
Nuts and seeds keep your heart healthy and help fill you up.
Olive oil contains disease-fighting antioxidants and heart-healthy monounsaturated fats.
In Britain, rice and pasta are often avoided because they are thought of as high carb foods, but brown rice and whole grain pasta are actually low fat and low GI, meaning they are digested slower and more steadily, keeping you fuller for longer.
They also contain fibre, protein, vitamins and minerals essential to fast digestion and healthy immune system.
Tips
Countries around the Mediterranean sea are prone to way more sunshine than us Brits (not hard), and the extra vitamin D is thought help fight multiple sclerosis, Parkinson's disease, cancer, type 2 diabetes and heart disease.
The Mediterranean lifestyle favours savouring your food -enjoy every bite, the slower you eat, the faster you digest and the quicker you will feel full.
Recipe
Brazil nut pesto with pasta
Total time: 20 minutes
Calories: 180
Serves: 12
Ingredients:
Directions: