In 1990, UNESCO declared part of the Mediterranean diet in the history of intangible culture of Spain, Greece, Italy and Morocco. This diet includes olive oil as the main source of fat, moderate consumption of wine, dairy products, poultry, and low consumption of meat and meat products and a high intake of fruits, vegetables, fish, cereals, refined and vegetables. According to the American Heart Association (AHA), which must include the caloric intake of a healthy diet for your heart, more than 7% of calories come from saturated fat and less than 200 mg of cholesterol per day. Reduce your consumption of solid fats, such as butter, margarine, and butter is a good way to limit your consumption of saturated fatty acids and TRANS cholesterol. The most important source of fat in the Mediterranean diet is a monounsaturated fat, olive oil extra virgin and much healthier than solid fat option. Show the monounsaturated fatty acids LDL manufactured, is an important step in the reduction of cardiovascular disease to reduce and prevent you to myocardial infarction (heart attack). Virgin olive oil extra is the least processed form, provides the highest antioxidant activity. Olives contain vitamin E and polyphenols and flavonoids, anti-inflammatory agent. Protects against free radical damage and are an essential element of the menus on the nutrition heart attack. Another source of fatty acids of the Mediterranean diet is crazy. Although nuts are rich in fat and calories and mass consumed, will most of the fat is saturated and are therefore a heart healthy fats, as well as olive oil. Nuts lower cholesterol and a good amount of fiber included. Walnuts contain arginine also, a substance that prevents, that the blood clot and relieves the blood vessels. Intake of fats and cholesterol is in the Mediterranean diet meat limited, as sources like fish, poultry and vegetables healthy heart protein more frequently than eggs and eating red and yellow. In fact, legumes such as beans, lentils and peas contain protein, but no cholesterol and no fat. Coldness such as salmon, sardines, mackerel and herring contains acids, the Omega-3 fats are low demonstrated having triglycerides. In addition, Omega-3 irregular heart rhythm helps fight and can lower your blood pressure. Consumption by at least 10 servings of fruits and vegetables per day is another important part of the Mediterranean diet. Fruit and vegetables are rich in fiber, demonstrably increase heart and cardiovascular health by lowering cholesterol. Orange juice contains vitamin C and antioxidants, and orange juice is a delicious drink for heart attack plan. Garlic has a positive influence on blood pressure, cholesterol, and triglycerides. It is also very delicious food, that alleviates the need for salt. The berries are rich in polyphenols, prevent the cell damage in the heart. The Mediterranean diet is a moderate consumption of red wine allowed. Came red contains antioxidant flavonoids and polyphenols, Resveratrol, that shown in studies the clotting and shape plates of blood in the arteries (atherosclerosis) to decrease and increase the HDL or reverse dieting menu cholesterol well. Hot chocolate and chocolate black is rich in antioxidants, green or Maroon in addition to tea. Stay away from milk chocolate or cocoa mixes and go into bars of dark chocolate and cocoa, from scratch made. Reduce the intake of trans and saturated fats, but also salt, limiting cholesterol intake and increase fiber, fatty acids Fat Omega-3, and reduced proteins, the Mediterranean diet and reverse heart disease and cardiovascular disease. Dinner: Baked salmon with dill and lemon, served on a bed of brown rice. Sautéed mushrooms, spinach and kale. Red wine. N ’ t drink wine. Alcohol free wine has the same properties. I love the wine red free of alcohol. Sally. Hi Ben food lost and manages more than 125 pounds and weighs now at 170 pounds, I am more interested in, is a heart healthy diet. .