Get the facts about the Mediterranean diet so you can decide if it's right for you.

地中海饮食, which is based on the eating habits of people in Mediterranean countries like Italy 和 Greece, 始终领先于你.S. 新闻 & World Report's "Best 饮食s" list. But, with so many diet options out there, what is it that makes the Mediterranean diet so special?

神话与 Facts about the Mediterranean diet 和 to help you decide if it's right for you.
 

地中海饮食 is a low-fat, low-calorie diet plan.

• 神话: 地中海饮食 is actually considered fairly high in both fat 和 calories, but it focuses on getting a large portion of calories from healthy fats like olive oil, 坚果 和 fatty fish 和 avoiding saturated fat 和 trans fat. When following the plan 和 paying attention to portion sizes, there's usually no need to closely count calories.
   

地中海饮食 requires you to eliminate alcohol completely.

• 神话: Unlike other diets which strictly forbid alcohol, the Mediterranean diet allows a moderate intake – defined as no more than two drinks a day for men or one drink a day for women. Although there are no strict rules on which type of alcohol to drink, red wine which is rich in health-promoting compounds called polyphenols is recommended.
   

地中海饮食 is considered a plant-based eating plan.

• 事实: 蔬菜, 水果, legumes (beans 和 lentils), 坚果, seeds 和 whole grains provide the foundation of the Mediterranean diet. While the diet isn't a vegetarian plan (eating seafood a few times a week is encouraged), it does recommend limiting red meat consumption as much as possible.
   

地中海饮食 helps prevent heart disease 和 stroke.

• 事实: 地中海饮食 may help prevent heart disease 和 stroke, two leading causes of death in the United 状态s. That's because the plan is high in omega-3 fatty acids, which help lower your triglyceride levels 和 keep your heart healthy. A diet rich in healthy fats also helps remove extra cholesterol from the body 和 prevents the build-up of plaque in the arteries.
   

地中海饮食 helps you age better.

• 事实: 研究 shows that following a diet plan like the Mediterranean diet can contribute to healthy aging by protecting you from mental decline 和 reducing your risk of chronic diseases, 比如2型糖尿病, kidney disease 和 even cancer. 在一项研究中, women who followed a Mediterranean diet were 46% more likely to age healthfully than women who didn't.