Mediterranean Diet

The heart-healthy Mediterranean is a healthy eating plan based on typical foods and recipes of Mediterranean-style cooking. The typical Mediterranean diet comprises foods rich in unsaturated fats, such as olive oil, fish, nuts and avocados, plus foods rich in nitrites and nitrates, such as leafy greens like lettuce and spinach, and other vegetables like celery and carrots.

Olive oil is one of the main components of the Mediterranean diet, which has long been promoted for its numerous health benefits. It is a vital part of this healthy way of eating replacing butter, margarine and other fats. High in monounsaturated fat, Olive oil helps lower bad cholesterol (LDL) while maintaining good cholesterol (HDL) Recent studies have found that the Mediterranean Diet has a beneficial effect on health and longevity

Key components of the Mediterranean Diet

The Mediterranean diet emphasizes:
  • Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Replacing butter with healthy fats, such as olive oil
  • Using herbs and spices instead of salt to flavor foods
  • Limiting red meat to no more than a few times a month
  • Eating fish and poultry at least twice a week
  • Drinking red wine in moderation (optional)

The diet also recognizes the importance of being physically active, and enjoying meals with family and friends.

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