The Mediterranean Diet - Healthy Fats

There's quite a bit of research indicating that a diet rich in monounsaturated fats can support weight loss, prevent the accumulation of belly fat, and lower your risk of heart disease and other chronic diseases. The Mediterranean Diet is a great example of this principle in action because olive oil, which is very high in monounsaturated fat, is the primary source of fat.

Use olive oil in cooking, salad dressings or to dip whole grain bread in. Look for "virgin" or "extra virgin" oils since they are less processed and preserve more of the valuable phenolic compounds (as well as more of the fruity flavor). If you are trying to lose weight, remember that even healthy olive oil is high in calories and use it in moderation.

Other sources of fat in the Mediterranean Diet include nuts and seeds, which contain both mono and poly-unsaturated fats. Look for raw or natural nuts and avoid ones that are roasted or heavily salted. Use natural nut-butters to avoid trans-fats. Since nuts and seeds are high in fat you should limit yourself to a handful a day, especially when weight loss is your goal.

The Mediterranean Diet is low in saturated and trans fats because it includes only limited amounts of butter, red meat, fried and processed foods.

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Grains and Legumes
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Dairy and Eggs
The Mediterranean Diet - Wine and Exercise