Mediterranean Diet

People who eat a traditional Mediterranean diet, such as Greek or Italian foods, have a 30 percent lower risk of dying from cardiovascular heart problems. They also have a 50 percent lower chance of being killed by coronary heart disease.

This is the finding of a 10 year study by Monash University, in Melbourne, Australia, which was published in the American Journal of Clinical Nutrition in August 2007.

The 10 year study examined the dietary habits and lifestyles of around 10,000 Australians living in and around Melbourne, Victoria.

Greek food and Italian food is popular in Australian capital cities, which have large numbers of people who emigrated Down Under after the second world war.

Mediterranean food involves people eating lots of fruit, vegetables and fish, a moderate intake of wine and a low consumption of animal products. They take very little red meat.

The most popular ingredients in these warm European cuisines include plenty of garlic, onion, cucumbers, capsicum, salad greens, olives and olive oil, beans and other legumes. They also enjoy lashings of tomatoes, feta cheese, ricotta cheese and watermelon.

Favorite meats in the Mediterranean diet include steamed fish and boiled chicken. Other popular Mediterranean seafood includes, shellfish, cuttlefish (calamari) and octopus. These are all very low-fat sources of protein.

The Mediterranean diet is a rich source of antioxidants, Omega-3 fatty acids and mono-unsaturated fats.

Now remember, food control is only part of your fitness plan. You're also going to need to increase your exercise for fitness as well.