The predominant sources of protein in the Mediterranean diet are derived from cheese and yogurt, along with eggs, poultry and fish. Red meat is usually only consumed a few times a month. As a result, the Mediterranean diet is low in saturated fat, which may explain the lower rates of heart disease and cancer seen in this part of the world. Yet the associated incidence of cardiovascular disease is significantly decreased. Monounsaturated fat does not raise blood cholesterol levels like saturated fat does.
Olive oil is also a good source of antioxidants.
In addition, eating fish a few times per week benefits the Mediterraneans by increasing the amount of omega-3 fatty acids. Although the incidence of heart disease in the Mediterranean countries is lower than in the United States, the American Heart Association does not advise everyone to adopt the Mediterranean diet. Wine, particularly red wine, is rich in antioxidants, which may also help prevent heart disease. Whole-grain varieties offer more fiber. When using fat in cooking, opt for olive oil.