Has the slow economy put a hold on your plans to sail the Greek isles or hobnob in the French Riviera with the rich & famous? Have you put your cooking tour through southern Italy on the back burner? All is not lost – you can still enjoy some of the best food the Mediterranean region has to offer. People living in the Mediterranean region eat a diet that not only tastes good, it is good for you. Researchers have attributed the lower rate of heart disease and the longer life expectancy for the people living in the region to their diet.The countries (Greece, Portugal, Spain, southern France & Italy, and parts of the Middle East, Northern Africa and Turkey) that surround the Mediterranean have varied diets but they all have a few things in common – more plant foods, less saturated fat & more heart-healthy fats. The foods common to the varied diets of the countries in the region are thought to be what makes the Mediterranean diet so good for your health.If you want to reduce your risk of heart disease and possibly live a longer life here are a few tips on how to go Mediterranean:

1. Eat more plant-based meals. Plan your meals around whole grains (bulgur wheat, couscous, pasta, polenta, quinoa, rice, etc), beans, nuts & seeds, fruits, and vegetables. Limit poultry & fish to a few times a week, red meat to a few times a month, and eggs to just four a week.
2. Eat dairy foods daily. Incorporate low fat cheese and yogurt into your eating plan every day.
3. Eat more heart-healthy fats. Substitute olive oil for butter and margarine.
4. Drink water. Your beverage of choice should be water, at least six 8-ounce glasses. Of course, red wine in moderation is also part of the plan.
5. Stay active. Daily physical activity is the foundation of the Mediterranean Food Guide Pyramid. Just get moving!

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