For centuries, diets of the Mediterranean region have been touted has having special health benefits. Historically, people of countries that surround the Mediterranean seemed to live longer and suffer from less chronic disease. Of course, that was before the shift toward more modern western diets. Eating patterns of many people in the region began to change significantly in the 1960's.

Now, emerging scientific data seems to indicate that the Traditional Mediterranean Diet does indeed have heart protective benefits. While the specific foods may have differed a bit depending on the country, the Traditional Mediterranean Diet emphasizes whole grains, fresh fruits and vegetables. The primary source of dietary fat is olive oil. Fish, poultry, eggs and red meat are only eaten occasionally. Below is a summary of food selection guidelines for those who wish adopt a Traditional Mediterranean Diet. In addition to this eating style, the area's Traditional Mediterranean Lifestyle was likely a significant contributor to good health.

The Traditional Mediterranean Diet includes the native cuisines of Northern Africa, Southern Italy, Greece, Southern France, Spain, Portugal, parts of the Middle East and Turkey. Naturally, there are many differences between the countries making it difficult to clearly define the "Mediterranean Diet". But, certain characteristics are common to each.

Diets of the Mediterranean are largely plant based. Historically, food was locally grown and prepared with little processing. There was abundant use of whole grains, fresh fruits and vegetables. Nuts, seeds, and dairy were diet staples with occasional use of fish and poultry. Red meat consumption was rare. Olive oil was universally used and was the primary source of fat in these diets. Wine, usually mixed with water, was taken in moderate amounts by non-Muslim groups.

This Traditional Mediterranean Diet was abundant in the nutrients that we associate with heart health: fiber, antioxidants, phytochemicals, vitamins and minerals. While calories from fat may be greater than is currently recommended, the type of fat was rich in "heart healthy" monounsaturated fatty acids. Saturated fat intake was low.

	Bulk of the diet comes from plant sources, including whole grains, breads, pasta, polenta (from corn), bulgur and couscous (from wheat), rice, potatoes, fruits, vegetables, legumes (beans and lentils), seeds, and nuts.
	Fruits and vegetables are eaten in large quantities. They are usually fresh, unprocessed, grown locally, and consumed in season.
	Olive oil is used generously, and is the main source of fat in the diet as well as the principal cooking oil. The total fat intake accounts for up to 35% of calories. Saturated fats, however, make up only 8% of calories or less, which restricts meat and dairy intake.
	Dairy products are consumed in small amounts daily, mainly as cheese and yogurt (1 oz of cheese and 1 cup of yogurt daily).
	Fish and poultry are consumed only one to three times per week (less than 1 lb per week combined), with fish preferred over poultry.
	Eggs eaten only a few times a week, sometimes as part of breads or baked goods.
	Honey is the principle sweetener, and sweets are eaten only a few times per week.
	Red meat is consumed only a few times per month (less than 1 lb per month total).
	Wine is consumed in moderate amounts with meals. (One to two glasses daily).

Especially before the 1960's, the Mediterranean lifestyle differed significantly from today's modern western one. Because the activities of daily living required physical labor, the people easily achieved far higher levels of exercise than we do today. Their lives may have been less stressed. Family and community ties were quite strong. People came together for unhurried meals and took mid-afternoon rests before returning to the physical labors required to earn a living. This isn't to say that life was easy, just that priorities and demands were different. Current research indicates that exercise, stress reduction, and strong social support are of benefit in reducing heart disease risks. The Traditional Mediterranean Lifestyle combined all these elements and probably contributed significantly to the good health of the region.