Mediterranean
Mediterranean cuisine, traditionally prepared, uses fresh ingredients with few highly refined additions. The cooking builds upon whole grains (bread and pasta) and olive oil. Vegetables are a main component of the meal, often prepared by sauteeing in olive oil. Omega-3 fatty acids are abundant.
Mediterranean restaurants provide a positive atmosphere for consumption, in addition to their food choices. The Mediterranean style is relaxed and family-based, encouraging diners to linger and eat slowly.
The Lyon Diet Heart Study proved that the omega-3 rich Mediterranean way of eating "reduced the risk of cardiovascular death and nonfatal heart attack" by 70 percent. Olive oil is a source of monounsaturated fat. The healthy fat in olive oil reduces bad (LDL) cholesterol levels in the blood.
Asian
Asian cuisine is based mainly around rice, fish and vegetable components. The use of soy ingredients--such as tofu, edamame and miso--is prominent. Soy provides essential amino acids, omega-3 fatty acids, vitamins and minerals. It also lowers cholesterol (though perhaps not as much as previously thought) and may improve several other factors influencing heart health, from triglyceride levels to blood pressure.
Asian foods also contain many ingredients packed with both soluble and insoluble fiber. Fiber reduces the occurrence of metabolic syndrome, which manifests in high levels of blood sugar, high blood pressure and high triglycerides.
Fish is low in saturated fat and also contains omega-3 fatty acids, which reduce heart disease risk.
Vegan
Eating vegan gives you the chance to pack your meal with fruits, vegetables, whole grains and healthy proteins. Vegan restaurants serve no animal products on their menus. This allows you to avoid all of the LDL cholesterol that accompanies meat, dairy and eggs. They offer alternative proteins in the form of nuts, beans and vegetables, including soy products such as tofu.
Vegan foods have high levels of soluble fiber, which reduce bad cholesterol. Vegan restaurants often feature organic produce, many raw selections and because of the ingredients used, serve far fewer highly processed menu options.
