MEDITERRANEAN DIET: A HEART-HEALTHY EATING PLAN

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.