The Mediterranean Diet

We have know for many years that people from the countries surrounding the Mediterranean Sea have lower levels of heart disease than Americans. Much speculation has attributed that improved health to various factors, such as red wine or olive oil. However, it is now thought that the diet, as a whole, is more beneficial than the sum of its parts.

Studies that use a modern version of the traditional dietary patterns of the Mediterranean countries have shown improved cardiovascular health and much more. Studies published in the British Medical Journal showed benefits of the Mediterranean diet with respect to cancer, Parkinson’s disease, Alzheimer’s disease and type 2 diabetes as well as heart disease. Weight loss has also been shown to be greater on the Mediterranean diet than on low fat diets and it is healthier than a low carbohydrate diet, which can be inflammatory. Some of the features of the Mediterranean diet include:

• High intake of fruits, vegetables, legumes, seeds, nuts
• Whole grain breads and cereals
• Moderate intake of fish, seafood and chicken
• Low intake of red meat (i.e. low in saturated fats)
• Olive oil as the primary fat (high in monounsaturated fatty acids)
• Moderate consumption of alcohol (mostly as red wine) (optional)
• Low intake of dairy products, mostly in the form of cheese and yogurt

We know there are benefits from individual components of the Mediterranean diet as well. Resveritrol, found in the skins of red grapes, has life extending benefits. Monounsaturated fats in olive oil and omega-3 fats in fatty fish also help protect against cardiovascular disease. Phytochemicals and fiber that are high in fruits and vegetables have many health benefits. 

We know that eating more fruits and vegetables helps reduce heart disease and promotes weight loss. Eight is the magic number of servings according to a new study from Oxford University.  But any increase in numbers of servings of fruits and vegetables helps reduce your risk.

So have some fruit with breakfast, for a snack or for dessert. You can even add them to a salad. Have a salad for lunch, mix some veggies into an omelet, add some beans at dinner along with your usual vegetable. There are so many ways you can add fruits and vegetables to your diet.  Start with the ones you know you like, then try something new every week. As a general rule, the more colorful they are, the more nutritious they are. 

The Mediterranean Diet includes many of the things we know about a healthy diet: healthy oils, whole foods, a more plant-based diet.  But activity is also an important part of the equation. Get up more. Walk more and do more things for fun that involve movement. Eat well and live well so that you can enjoy many happy healthy years ahead.