Abundance of Fruits and Vegetables: The Mediterranean diet emphasizes a variety of colorful fruits and vegetables, providing essential vitamins, minerals, and antioxidants.
Whole Grains: Whole grains like quinoa, brown rice, and whole wheat bread are staples, offering fiber and promoting heart health.
Healthy Fats: The diet includes sources of healthy fats, such as olive oil, nuts, and seeds, which are rich in monounsaturated fats and omega-3 fatty acids.
Lean Proteins: Fish and poultry are preferred over red meat, providing protein without the saturated fat content often associated with red meat.
Fatty Fish: Fatty fish like salmon and mackerel are regular components, supplying omega-3 fatty acids associated with heart health.
Dairy in Moderation: Moderate consumption of dairy, especially in the form of yogurt and cheese, provides calcium and probiotics.
Herbs and Spices: The use of herbs and spices adds flavor without the need for excessive salt, contributing to lower sodium intake.
Red Wine in Moderation: Red wine, consumed in moderation, is a characteristic element of the Mediterranean diet and may offer cardiovascular benefits due to its polyphenol content.