What should I be eating in a Mediterranean diet?

I need to increase my HDL and I was told I need to be on a Mediterranean diet? What is it and what should I be eating on that diet?|||The MOST important thing is to eat naturally..without medicines, chemicals, "starving" your self etc.





first, it would be best for you to eat as healthy as possible..this will also help you considerably to lose weight gradually and naturally..





eat fresh fruits, vegetables, drink plenty of WATER..avoid all cokes, caffeines, smoking, alchohol etc. as these also add weight as well as they contain chemicals which disturb your natural bio rythmns as well as brain chemistry. try not to eat too much meat, and the meat you should eat should be "lean meat" such as steamed chicken and rice, or steamed fish with rice..and vegetables,, this should be your staple diet rice and vegetables with fruits..AVOID "JUNK FOOD" and "Fast Food" as this type of food is very unhealthy, lacking in vitamins really and has plenty of fattening molecules which make one gain weight and is very bad for overall health.





if you snack,, try fruits with yogurt or fruit yogurt and nuts.. nuts are very healthy for your body .and contain proteins.





go for walks every evening or morning or whenever you get time each day for 1 hour or 2 hours..make this somewhere you enjoy walking even if you have to drive a bit to there..and make this a daily routine..you will enjoy it once you get into it ..and it makes you feel great after..just walking for 1 hour or 2 hours.





if you do this..every day for one month ..you should lose around 10 pounds (.714 stone) per month until you get to your natural healthy weight.. look up on the internet for an idea of what your weight for your height should be ..and when you get to this weight,,your body will look very nice and you will feel very good.





10 pounds (.714 stone ) each month in 3 months you should lose 30 pounds (2 stones, 2 pounds)..for sure...but no junk food and dont drink alcohol or smoke, dont eat junk..just healthy food with vitamins and walking 1 hour or 2 hours every day..and drink plenty of water..this is guaranteed way to lose weight naturally and for good, if you stick to this, which you should,,as it makes you feel so much more positive due to the vitamins and lack of chemicals making you feel depressed...





btw, forgot to mention,,just in case you dont know how to really make healthy meals..buy a "food steamer" at your local deparment store..they are very cheap and work very well..as well as buy a "rice cooker" which is also very cheap..eating rice is a great way to get your necessary carbs "healthy carbs" to lose weight and has lots of natural energy inside. you can buy asian rice at most large supermarkets or if you have a local oriental market..they sale quality asian rice.. thai or indian rice is good "jasmine rice".. buy corn or canola oil to sprinkle on vegetables or rice before steaming to add to taste as well as you can buy several nice spices like "cumin" or "Curry powders", etc.just sprinkle on the vegetables before steaming to give nice taste.





drink "Green Tea" as this is very healthy and helps burn extra fat faster...you can buy quality green tea at most oriental shops or large supermarkets as well|||You don't need to follow any specific diets. Basically, to raise HDL you need to include foods that are high in monounsaturated fats, while avoiding trans fats (look for partially hydrogenated oils in the ingredients).





Some examples of foods high in monounsaturated fats are nuts, like walnuts and almonds, extra virgin olive oil (Mediterranean diet uses a lot of this), avocados, and flaxseeds. You can do a google search to find more.





One more thing to note is that HDL lowers the risk of heart disease which is probably why the doctor is telling you to increase it. But another important factor in decreasing the chance of heart disease is to avoid saturated fats, these are fats usually found in animal products like meat and cheese. You're best off choosing leaner meats like turkey and chicken breast, fish, and lean cuts of beef. Make sure you read labels and good luck to you.|||Olive oil, tomatoes, olives, sardines, fish, very fresh food, red wine, gnocchi, cheese, sausage. I don't know about all that. Ask your doctor for a print out. If you are of that culture, then, follow it, but it makes me sick to consume combinations of cheese, meat and tomatoes, plus carbohydrates.|||Most important thing in my opinion would be to eliminate all oils except for good extra virgin olive oil. You should also limit your total animal protein to about 4 oz maximum a DAY. The Mediterranean diet does not usually include large portions of meat.