A five-year study published online this week by the New England Journal of Medicine found that a Mediterranean diet supplemented with extra-virgin olive oil or nuts reduced the incidence of major cardiovascular events by 30 percent. The Mediterranean diet originates from the culture and traditional foods found in the area bordering the Mediterranean Sea — primarily using fresh fruits and vegetables, olive oil, whole grains, and fish.

Blue Cross Blue Shield of Michigan’s Registered Dietitian, Grace Derocha has some tips for how people can incorporate this Mediterranean diet into their lifestyle:

• Fresh fruits and vegetables are the heart of the Mediterranean diet so make sure to get 7-10 servings a day (one serving is ½ cup cooked, 1 cup raw).

• Switch to whole grains (look for whole grain breads, cereals and pasta).

• In the study, the participants supplemented butter or margarine with extra-virgin olive oil (4 tablespoons a day).

• Start the day by having a breakfast full of fiber-rich foods, such as fruit and whole grains such as blueberries, apple slices, whole-grain toast and peanut butter.

• Eat fish and poultry instead of red meat. If you haven’t been a fish fan, start by trying mild-flavored mahi-mahi, cod or tilapia flavored with Mediterranean seasonings such as thyme, oregano, basil, garlic or lemon juice.

• Make a vegetarian meal one night a week. Build these meals around beans, whole grains and vegetables, and heighten the flavor with fragrant herbs and spices. When one night feels comfortable, try two nights a week.

• If you need a heart healthy snack try a fistful of walnuts, hazelnuts or almonds.

• Have a glass of red wine with dinner (in moderation, 4 ounces is one serving).

• To satisfy your sweet tooth – try fresh fruit for dessert with figs, oranges, pomegranates, grapes or apples.