Throughout the Mediterranean wine is drunk in moderation and usually taken with meals For men moderation is two glasses per day, for women moderation is one glass per day.

Current research suggests there is a correlation between alcohol intake and a reduction in heart disease. However, even in a modest amount, alcohol may be associated with an increase in the risk of breast cancer. Therefore, wine consumption should be considered optional.

The people of the Mediterranean incorporate physical activity into their everyday lifestyle and was considered vital to maintain good health and optimal weight.

It has been well documented that exercise benefits peoples phyical, psychological and social well being and improves their resitence to disease.

All foods from animal sources, especially red meat as illustrated on the pyramid was used sparingly. Total red meat and poultry consumed was about 15 oz per week. Fish intake varied between countries but overall was slightly higher, about 5-15 oz per week

Although the available data can not be definitive, there is evidence that suggests red meat is associated with colon cancer, prostate cancer and heart disease . We can not assume the risk is due solely to the fat content, but possibly the carcinogens formed from cooking. Further more, animal products contain no fiber or antioxidants and may displace plant based foods that do contain these important elements.

Dairy products from a variety of animals, goats, sheep, buffalo, cows and camel, primarily in the form of cheese and yogurt, were traditionally consumed in low to moderate amounts. In the entire region, very little fresh milk was consumed and meals were usually accompanied by wine or water.

Researches suggest that the live bacterial cultures of yogurt may have contributed to the regions good health. Following the Mediterranean diet, butter and cream should be used on special occasions. Olive oil is the preferred fat.

Olive oil, high in monounsaturated fat is a good source of antioxidants and is the areas principle source of fat. Evidence suggests the traditional diets were about 40pct. fat (The American Heart Association recommends 30pct.). However the diet was very low in saturated and polyunsaturated fat.

For more the 30 years, researchers have known that a high intake of fat in the form of olive oil in the traditional Greek diet did not have any apparent negative health consequences. Researches believe that olive oil was neutral with respect to effects of serum cholesterol. However current research has found olive oil and its high monounsaturated fat may actually increase HDL (good) cholesterol, but has little effect on LDL (bad) cholesterol.

Now that we know it may be beneficial, what exactly is the Mediterranean diet The Mediterranean diet is not a diet per se, but rather a loose term that describes the eating practices of the people in this region. Below are the characteristics of the diet that may indeed protects us in the fight against heart disease. In the traditional Mediterranean diet, fruits and vegetable were locally grown and often consumed raw or minimally processed. This may be crucial given our ever growing understanding of the potential protective factors of dietary fiber, antioxidants and other micronutrients found in plant foods.

In January 1993, the Harvard University School of Public Health and Oldways Preservation andamp. Exchange Trust (a Boston based educational organization) held a conference on the Mediterranean diet and its impact on public health. They reviewed data from a variety of epidemiological studies that described the dietary traditions of the people from the Mediterranean area (Creete, Greece, Southern Italy and Northern Africa) which may be responsible for the low rates of chronic disease. From this a committee, the Mediterranean Food Guide Pyramid was developed.

The traditional diets of the Mediterranean region were mainly based on the foods from a rich diversity of plant sources and included fruits, vegetables, whole grains, beans, nuts and seeds. In North Africa, couscous, vegetables and legumes form the center of the diet. in Southern Europe it was rice, polenta, pasta, potatoes with vegetables and legumes. In Eastern Mediterranean, bulgur and rice together with vegetables and legumes such as chick peas constitute the core of many meals. Throughout the Mediterranean bread is a staple in the diet and is eaten without butter or margarine.

As a result of low incidents of heart disease and death rates in Mediterranean countries, more and more countries are looking to their Mediterranean neighbours to help them with their diet.

It is a curious phenomenon that Mediterranean countries like France and Italy have a few reported cases of heart disease compared to their American counterparts, which share a very similar diet. Both America and France consume high levels of animal fat but France has comparatively lower cases of heath related disease. Admittedly this could be due to other factors such as lifestyle.

Current studies are investigating how close the Mediterranean style diets are to the AHA American Heart Association dietary guidelines. It is evident that those who follow the Mediterranean diet consume less saturated fats then those who are on the average American diet. However, there are some key similarities. For instance, the USDA food guide pyramid comprises many of the foods that are emphasised in the Mediterranean diet.

If these studies prove that the Mediterranean diet is an effective way of reducing heart disease then it will have significant repercussions for the health community.

Although there are several variations of the Mediterranean diet, however all share the same characteristics. The Mediterranean diet consists of.

High consumption of olive oil emphasis on consuming monounsaturated fat

High consumption of fruits, vegetables, breads, cereals such as pasta, beans, nuts and seeds.

Moderate consumption of fish and poultry.

Moderate consumption of wine two to three times a week.

Low consumption of eggs and red meat.

The Mediterranean Diet seems a contradiction in itself. it encourages individuals to eat more mono-saturated fats to become healthier. Does this concept have any merit to it The Mediterranean diet works on the notion that most of their meals consist of monounsaturated fats ie. olive oil which counteracts the animal fats. Unlike animal fats, monounsaturated fats do not raise blood cholesterol levels. Monounsaturated fats are the good fats which are required for the body in order to function properly.

Advocates of the Mediterranean diet also contend that red wine, which is consumed frequently in Mediterranean diets, is also a significant factor in reducing heart disease. Although this has not been proven yet, red wine is renowned for their antioxidant qualities and contains bioflavonoid, which helps to eliminate bad toxins in the body.