If extra-virgin olive oil isn't your first cooking oil option, consider adding it to your rotation. Olive oil is rich in monounsaturated fatty acids, which may improve HDL cholesterol, the "good" type of cholesterol.
Fish is a welcome part of the Mediterranean diet. In particular, the diet emphasizes fatty fish like salmon, sardines, tuna and mackerel. These fish are rich in heart- and brain-healthy omega-3 fatty acids.
If you look at your diet and worry that there's barely a green to be seen, this is the perfect opportunity to fit in more veggies.
If you still find it too hard to make the switch from your old refined favorites, phase in a whole grain by using whole-grain blends of pastas and rice or mixing a whole-grain half-and-half with a refined one (like half whole-wheat pasta and half white).
Choose unsalted and unsweetened nuts more often than salted, glazed or chocolate-coated ones.
Lots of grocery stores stock fruits you might not be familiar with—pick a new one to try each week and expand your fruit horizons.
The Mediterranean diet is as much a lifestyle as it is a diet. Instead of gobbling your meal in front of the TV, slow down and sit down at the table with your family and friends to savor what you're eating.