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The World's Healthiest Diet!

It pays to eat like the Greeks!

Thanks to some powerhouse staples, the Mediterranean diet may be a key to a good, long

life - and the news about it just keeps getting better! No doubt - You've heard the Mediterranean diet is good for You! So what makes the eating style so darn beneficial?

Here's a closer look at its key ingredients and their potent nutritional perks!

Fruits and Veggies - These plant foods should be the bulk of what you eat!

Aim for about 2 1/2 cups of veggies and 2 cups of fruit a day.

Fish - Feast on fish twice a week! It's a preferred source of animal protein, along with poultry. Most seafood contains Omega-3s , but cold- water fatty species have the highest amount. Salmon, for example, can have 12 times as much as cod. But remember, there are other good options besides salmon, says Dr. Michael Ozner, MD, author of The Complete Mediterranean Diet and Medical director of Wellness & Prevention at Baptist Health South Florida, including albacore tuna, lake trout, and anchovies.

The Perks - Omega- 3 fats in fish seem to protect against heart attacks and strokes.

Omega-3 fatty acids lower blood pressure and triglyceride levels, slow the growth of plaque,

and lower the risk of abnormal heart rhythms.

Legumes - At least 3 times a week, have some beans, lentils, or peas! One serving of legumes is 1/2 cup cooked, eat it as a side, or add it to soup or pasta.

The Perks - Legumes are filled with soluble fiber, a "natural" sponge for cholesterol.

Soluble fiber binds with bile, which contains cholesterol, and then removes the fat. That's not all, Legumes also supply compounds called phytosterals that actually block cholesterol

from being absorbed in the gut.

Olive Oil - Two to four tablespoons daily is a good rule to go by. Splurge on a pricier more flavorful bottle for dressing salads and veggies.

The Perks - Olive Oil is full of heart healthy monounsaturated fats. A five year study revealed that folks eating a higher - fat Mediterranean diet actually dropped more weight than a control group told to watch their fat intake.

Nuts - You can make nuts a daily habit, just nosh mindfully. One serving is about 1/4 cup, choose raw or lightly toasted varieties or 2 tablespoons of nut butter.

The Perks - Nuts are another good source of monounsaturated fat and cholesterol blocking phytosterols. They may have brain boosting benefits too! Promising research suggests a Mediterranean diet that emphasizes nuts may improve cognitive function- particularly memory!

Wine - Go with Red and stick to a 4 ounce glass a day!

The Perks - Wine provides antioxidant phytochemicals- such as polyphenols and

procyanidins, which protect against some cancers, as well as plaque buildup in the arteries!

In one study on the Mediterranean diet, researchers found that vino did have a heart protective effect among people with type 2 diabetes. Those who drank a glass of red wine with dinner every night for 2 years had lower total cholesterol and higher HDL , the good kind, than folks who had water!

Whole Grains - Shoot for up to six servings a day, but spread them evenly across your meals. One serving equals one slice of whole grain bread or 1/2 cup of cooked grains , like quinoa or bulgur.

The Perks - Whole grains pack fiber, which feeds helpful gut bacteria and also keeps you feeling sated. All that filling fiber is another reason the Mediterranean diet is really less a diet and more a lifestyle - very doable and actually enjoyable, as eating should be!