If you've ever tried to follow a low-fat diet to improve your heart health, but found it too restrictive, a new study shows there's a valid and very palatable alternative - the Mediterranean diet.

Characterised by a high intake of vegetables, legumes, fruits, and cereals and a moderate to high intake of fatty fish, the Mediterranean diet is very effective at reducing heart attacks and strokes, according to a recent American Heart Association (AHA) study.

The tasty diet, which also includes a low intake of saturated fats, but high intake of unsaturated fats, particularly olive oil, and a low intake of dairy products and meat, and a modest consumption of alcohol, mostly wine, has also been shown to reduce the risk of cancer, type 2 diabetes and Alzheimer's disease.

The AHA study involved 202 heart attack survivors who were divided into three groups. One group was put on the Mediterranean diet; one group was put on a low-fat diet; and the other group simply got the usual advice in the hospital.

After four years, 83 per cent of those on the Mediterranean diet or low-fat diet had survived second heart attacks, strokes and heart-related hospitalisations, compared to only 53 per cent in the other group.

Trudy Thelander, co-founder of MediterrAsian.com and co-author of The MediterrAsian Way - a cookbook and lifestyle guide based on the diets and lifestyles of Mediterranean and Asian cultures, welcomed the AHA findings.

She said: "Hopefully people will now realise that they don't have to restrict fat in order to reduce the risk of heart disease and strokes - as long as they choose the right kind of fats.

"Fatty foods like olive oil, nuts and fatty fish were on the banned list for many years for heart patients and those trying to reduce their risk of heart disease, but these foods have been eaten and enjoyed for centuries throughout the Mediterranean region where heart disease rates are traditionally very rare.

Trudy Thelander, The MediterrAsian Way: "Hopefully people will now realise that they don't have to restrict fat in order to reduce the risk of heart disease and strokes - as long as they choose the right kind of fats."

"So it's good to see that the Mediterranean diet is finally being recognised by modern medicine as a more palatable alternative to a stricter low-fat diet."

Do you have a taste for a Mediterranean diet? If you do, then check out these two heart-healthy Mediterranean recipes from The MediterrAsian Way.

Mediterranean-Style Grilled Marinated Salmon

Serve these simple and stylish salmon steaks with a crisp salad and fresh crusty bread.

Serves 4

5 tablespoons extra-virgin olive oil
3 tablespoons freshly squeezed lemon juice
2 tablespoons finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped fresh basil
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
Four 6-ounce (180g) uncooked salmon steaks
Lemon wedges, for serving

Mix together the olive oil, lemon juice, parsley, basil, salt, and pepper in a bowl until well combined. Marinate the salmon steaks in the mixture, covered, in the refrigerator for at least 30 minutes. Cook the salmon on a hot grill for 3 minutes on each side, brushing with the marinade. Serve the salmon with lemon wedges for squeezing.

Shrimp, Tomato, Pea, and Basil Risotto

Risottos are usually quite time-consuming to make because you have to stand over the cooking pot and stir constantly while regularly adding small amounts of stock. In some parts of Italy they've discovered that you don't have to go to such trouble in order to end up with a delicious creamy risotto. By simply adding all the ingredients to the pot, then covering with a lid, the risotto will cook by itself without the need to stir at all. In this risotto, tangy tomatoes and flavorful basil combine exquisitely with shrimp and peas.

Serves 4

6 tablespoons extra-virgin olive oil
2 onions, finely chopped
4 cloves garlic, finely chopped
2 cups arborio rice
4 ripe tomatoes, diced
1/2 cup frozen green peas, thawed
1 cup white wine
4 cups fish, chicken, or vegetable stock
1 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
32 large uncooked shrimp (prawns), peeled
2 tablespoons finely chopped fresh basil
2/3 cup grated Parmesan cheese

Heat 4 tablespoons of the olive oil in a large saucepan over medium heat and cook the onions, stirring occasionally, until softened, about 5 minutes. Add the garlic and rice and cook for 1 minute, stirring to coat the rice with oil. Add the tomatoes, peas, wine, stock, salt, and pepper, bring to a boil, cover with a lid, and reduce the heat to low. Simmer gently for 15 minutes without lifting the lid. Remove the lid, quickly place the shrimp on top of the rice, cover and cook for 5 minutes. Stir the basil, cheese, and reserved olive oil through the rice and serve.