Bet you didn’t know that May is Mediterranean Diet Month. What a perfect time to review the health benefits of this diet.  This is really not a diet rather it is a lifestyle change. A diet is usually temporary whereas the Mediterranean diet is a permanent change to your daily eating habits.

According to the Mayo Clinic, research has shown that the traditional Mediterranean diet reduces the risk of heart disease. There is also an overall reduced risk of cardiovascular mortality, a reduced incidence of cancer and cancer deaths, and a reduced incidence of Parkinson’s and Alzheimer’s diseases.

What are the key changes that need to be made in order to follow the Mediterranean eating plan?  Here are some of the foods you need to consume to steer you closer to this lifestyle change:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts. Aim for seven to 10 servings of vegetables and fruits. Switch to whole-grain breads and cereal, and eat more whole-grain rice and pasta products.
• Eat nuts. Eat almonds, cashews, pistachios and walnuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to season foods
• Limit the consumption of red meat to no more than a few times a month
• Eat fish and poultry at least twice a week. Grill rather than fry, unless it is with a small amount of canola oil.
• Select low-fat dairy products and limit the higher fat versions such as whole and 2 percent milk. Switch to skim milk, low-fat cheeses and fat-free yogurt.
• Drinking red wine in moderation. Check with you doctor first to make sure it is okay.
• Portion Control. Focus on smaller portions of high-quality foods. Healthy fats like olive oil and nuts keep you fuller longer than diets that might restrict fats.
• Fruit for dessert. Most Mediterranean people eat fresh fruit for dessert instead of sweet, rich pastries or cakes.
• Get plenty of exercise

The American Heart Association states the incidence of heart disease in Mediterranean countries in lower than in the United States. Death rates are lower but this may not be entirely due to the diet. Lifestyle factors such as more physical activity and extended social support systems may also contribute. As with any change you make, always consult your doctor first.