Many people have asked me “What is a Mediterranean Diet?” After all, the title of my first cookbook is Backyard Kitchen: Mediterranean Salads.

I like to think of it as a diet rich in the fruits and vegetables that grow in countries that border the Mediterranean Sea. It is said that it is the healthiest diet in the world. The diet leans heavily on non-dairy, calcium rich foods, such as beans and fish, and olive oil.

This diet saves and extends lives by improving heart health, fighting other chronic conditions and bolstering brain power. The heart health is the result of monounsaturated fatty acids, which play a leading role in the Mediterranean diet. The use of extra virgin olive oil decreases bad cholesterol and increases the good cholesterol (HDL), keeping your blood vessels open and flowing.

Using olive oil is believed to quell inflammation and insulin resistance, which is the source of diseases such as breast cancer and diabetes. This diet is shown to decrease the risk of breast cancer by 57% and diabetes by 30%. Decreasing inflammation also decreases pain and helps the brain. It slows down cognitive decline and boosts brain function.

We have researched and come up with 10 attributes that help define the Mediterranean Diet and are found in those countries that dot the Mediterranean Sea.