The Mediterranean diet is
a way of eating rather than a formal diet plan. It is based on the dietary traditions of the
island of Crete in Greece circa 1950. At
this time, the rates of chronic disease there were among the lowest in the
world, and adult life expectancy was among the highest, even though medical
services were limited.
The Mediterranean Diet emphasizes fruits, veggies, whole grains,
beans, nuts, olive oil; eating fish two or more times a week; enjoying poultry,
eggs, cheese, and yogurt in moderation; and saving sweets and red meat for
special occasions. Top it off with a splash of red wine (if you want). Remember
to stay physically active, and you’re set.
Health Benefits of the
Mediterranean Diet
There has been a lot of research
on the potential health benefits of following the Mediterranean diet. Many
large studies link the Mediterranean diet with reduced rates of heart disease,
diabetes, stroke, rheumatoid arthritis, Alzheimer's, Parkinson's', and many
types of cancer. Even when one already
has heart disease, adopting the Mediterranean diet is associated with lower
rates of heart attacks and other complications.
What about the diet makes it so
healthy? It appears to reduce systemic
inflammation in the body. Its plentiful
legumes, fruit, and vegetables deliver ample phytonutrients rich in
antioxidants as well as heart healthy minerals such as potassium and
magnesium. The fats in the diet come primarily
from olives, nuts, and avocados. These
foods are rich in monounsaturated fats that have been shown to have a positive
effect on blood cholesterol. Olive oil, in particular appears to have unique
anti-inflammatory properties, especially when it is combined with raw
vegetables. Also, the prominent role of
fish in the diet means that it is rich in essential omega-3 fats which have
been shown to lower triglycerides, decrease blood clotting, improve the health
of your blood vessels, and help moderate blood pressure. Being rich in plant
based foods means that the diet is very high in fiber. Fiber helps to slow digestion and moderate the
blood sugar rise after meals. This makes
it helpful in blood sugar regulation. Also,
beans are especially rich in soluble fiber which has been shown to have
beneficial effects on blood cholesterol.
HOW TO FOLLOW A MEDITERRANEAN DIET
Eat your fruits & veggies – The cornerstone of the diet
is an emphasis on plant-based foods.
Fill up on these at every meal. Vegetables
are eaten several times per day, raw and cooked. Traditionally, salad greens tossed in oil
& lemon accompanied every meal. Use
fruits for snacks and dessert.
Use beans daily - Legumes including lentils, chickpeas, and
beans are a daily part of the diet. Opt
for more vegetarian meals. Legumes are
very versatile. They are great in soups,
casseroles, spreads/dips (i.e. hummus, black bean dip) and salads. Try roasting chickpeas for nutritious snack.
Make grains whole - Opt for 100% whole grain or whole wheat
products. Try to consume grains that
have been minimally processed- so, instead of choosing flour-based items try
cooking with the intact grain. For
example, instead of pasta, try whole grains (such as wild rice, barley, and
bulgur) in salads and soups.
Go nuts - Nuts and seeds are an important part of the diet. All types are good sources of fiber, protein
and healthy fats. Keep them on hand for a quick snack. Try blended sesame seeds (tahini) with
chickpeas as a dip or spread. Avoid candied
or honey-roasted and salted nuts.
Choose olive oil instead of butter - Olive oil is the
primary source of fat in the diet. "Extra-virgin" (the least
processed form) contains the highest levels of protective antioxidants. Use it instead butter or margarine which
contain unhealthy saturated fats. For sautéing, choose "light" or
"refined" olive oil that is formulated for high heat. The focus of
the Mediterranean diet is not about limiting total fat consumption (fats
typically make up 25-35% of total calories) but rather on choosing healthier
types of fat.
Go fish - Eat fish twice a week or more. Prepare a variety of fish and seafood. Fatty fish — such as mackerel, herring,
sardines, tuna and salmon — are rich sources of anti-inflammatory omega-3 fatty
acids.
Rein in the red meat, cheese, & sweets - Limit red
meat to no more than a few times a month and instead opt for fish, poultry,
and/or legumes. When choosing red meat, make sure it's lean and keep portions
small (about the size of a deck of cards). Luncheon meats are absent from the
diet. Try to avoid processed meats as
much as possible as they are particularly linked with heart disease and
increased mortality. While we think of
Mediterranean food as rich in cheese, cheese is also very high in saturated fat
and the traditional diet only contained very limited amounts. Also watch out for sugar. Refined sugars and sweets are rarely eaten
and reserved for special occasions. Instead
of ice cream or cake, opt for strawberries, fresh figs, grapes, or apples.
Smell the roses - The traditional Mediterranean diet was
accompanied by a heart healthy lifestyle. Daily activity, sharing meals and enjoying
the company of loved ones, and minimizing stress are all vital to long-term
heart health. Our hectic lives are a
long way from Crete in the 1950's but challenge yourself to find ways to
incorporate exercise, healthy social interactions, and quiet moments to release
stress into your life. Small changes can
be significant and easier to fit in than you might think. Take
the stairs. Eat lunch outdoors at a
nearby park. Use part of your lunch hour
to take a 15 minute stroll with a friend.
Step away from the electronics (TV, smart phone, computer) during meals.
Limit screen time during leisure hours. Go for a walk with your kids or friends
after dinner. Take a mindful moment and
belly breath ten times.
