By following the Mediterranean diet plan you will be able to reduce your risk of heart disease, reduce your cholesterol and even reduce the risk of having cancer. Foods generally found in the Mediterranean diet plan include vegetables, fruits, red wine, a small amount of red meat, regularly eating fish, small amounts of nuts, canola oil and olive oil.

Most individuals in the Mediterranean food diet eat a lot of fruit and vegetables, up to nine portions a day. The best fruits are those with a lot of color as they contain a lot of antioxidants. Antioxidants are the compounds that fight heart disease and keep your heart strong. Whole grains are preferred over processed grains and if you do eat bread then it should not be slathered with butter or margarine. Butter and margarine are fats that should be avoided.

Unlike most diets the Mediterranean diet plan does not restrict fat as long as you are eating foods that are high in unsaturated fats and omega-3 fatty acids. These acids are beneficial to your body and are not stored as fat. Nuts, fish and oils like canola and olive oil are all unsaturated fats. Virgin olive oil and extra virgin olive oil also contain a lot of antioxidants. Hydrogenated oils and saturated fats are fats that are harmful to the body and tend to be used in butter and fried or fast foods.

Wine is also included in the Mediterranean food diet plan though it should only be taken in moderation. Particularly red wine is important as red wine has the highest concentration of antioxidants in any food. Limiting oneself to one or two glasses, that contain about 3 to 5 oz, a day is the recommended consumption rate.

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