The Mediterranean Diet is known as the heart healthy diet because it is made up of the healthiest foods on the planet.  Other components are similar to the cooking traditions in the countries bordering the Mediterranean Sea, particularly Italy and Greece.  My grandparents adhere to this diet and I believe they are some of the healthiest older people I know.  This diet contains lots of fruits and vegetables and very little red meat.  It dictates eating fish regularly, healthy fats such as olive oil and canola oil, drinking red wine, and consuming small portions of nuts. 

This diet is based around pasta, rice, fruits and vegetables all of which are good for your heart!  The focus isn’t to reduce total fat consumption, but to make smarter choices about the type of fat you eat.  All types of olive oil provide monosaturated fat that can reduce LDL cholesterol levels when used in place of saturated or trans fats.  Extra virgin and virgin olive oils are the least processed forms.  Walnuts are very good for you as they contain Omega 3-fatty acids. Nuts should not be eaten in large quantities; generally about a handful a day is good.  Avoid honey roasted or heavily salted nuts whenever possible

Light intake of alcohol has been linked with a reduced risk of heart disease in recent studies.  Red wine acts almost like an aspirin in that it reduces the bloods ability to clot and contains antioxidants, as well.   Eat natural peanut butter, rather than one with hydrogenated fat added.  Use butter sparingly and dip bread in seasoned olive oil as an alternative to butter.  Substitute fish and poultry for red meat, avoid sausage and bacon.  Have walnuts, almonds, or pecans as a snack to help you make it to meal time.  Tuna, salmon, mackerel, herring are all great choices.  Avoid fried fish unless it’s sautéed in a small amount of olive oil.  Here’s a toast to eating well!