Healthy fats instead of unhealthy ones

Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil provides monounsaturated fat, which lowers total cholesterol and low-density lipoprotein (or "bad") cholesterol levels. Nuts and seeds also contain monounsaturated fat.

Fatty fish, such as mackerel, herring, sardines, albacore tuna and salmon, are rich in omega-3 fatty acids. These polyunsaturated fats help fight inflammation in the body.

Omega-3 fatty acids also help decrease triglycerides, reduce blood clotting, and lower the risk of stroke and heart failure.