By Robert J. Matthews
The Mediterranean diet is made up of many different eating plans, but olive oil is at the heart of all of them.
Tocopherols, carotenoids, and polyphenols are found in large amounts in extra-virgin olive oil.
The Mediterranean diet focuses on eating fresh foods that come from close to home.
Foods with dark leafy greens like kale, chard, beet greens, mustard greens, cassava leaves, and collard greens are often cooked with beans and lentils.
Herbs and spices that smell good can make your food taste better without adding more salt or sugar.
Pick some that you like and will use often, like cinnamon, oregano, cumin, or coriander.
Healthy fats and protein can be found in large amounts in fish and shrimp.
Fish that are high in omega-3s, like salmon, tuna, and sardines, can be eaten fresh or dried.