Healthy fats

Unsaturated fats are a strength of the Mediterranean diet. They're eaten instead of saturated and trans fats, which play a role in heart disease. Studies show replacing saturated fat with unsaturated fat lowers risk of heart disease events, such as heart attack and stroke, and death related to heart disease.

Extra virgin olive oil is the main source of unsaturated fat in the Mediterranean diet. Nuts are another source. When unsaturated fat comes from plant sources, it seems to lower levels of total cholesterol. It also seems to reduce low-density lipoprotein (LDL) cholesterol, also known as "bad" cholesterol.

Seafood, seeds and nuts have healthy fats, including the polyunsaturated kind. Other sources of healthy fats include legumes, such as soy, and some vegetables, such as olives.

Fish also are a key part of the Mediterranean diet. Some healthy choices are:

• Mackerel.
• Herring.
• Sardines.
• Salmon.
• Anchovies.

These are known as fatty fish. The fats they contain are omega-3 fatty acids.

Omega-3s are unsaturated fats that may lessen inflammation. They also may help lower blood fats called triglycerides, and they affect blood clotting. Omega-3s may lower the risk of stroke and heart failure too.

The Mediterranean diet also includes shellfish, such as shrimp, crab, clams and scallops. Lean fish are included too, such as cod, haddock, hake and whitefish.

Choose fish that are low in mercury. This is especially important for children ages 1 to 11 and people who are pregnant or breastfeeding. Too much mercury can harm the brain and nervous system over time. If your family catches and eats fish, check local fish advisories to find out about any cases of mercury contamination.