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It’s rare that a popular diet is not accompanied by its fair share of doubters and critics, skeptical of the benefits and quick to point out possible risks. If one such plan has remained relatively free of controversy, however, it is the Mediterranean diet. Advocating a high intake of olive oil, legumes, fruits, vegetables and moderate consumption of fish and dairy products — not to mention seven glasses of red wine per week — the diet is low in saturated fat and high in dietary fiber.

Reported benefits from numerous studies include a decrease in heart disease, as well as a reduction in cancer rates and increased life span. Still not convinced? Pop in the movie 300 tonight. Yeah, that’s the diet hard at work right there. We have rounded up 28 of our best Mediterranean recipes to help you stay healthy this winter. You can choose the wine yourself.