The Mediterranean diet is not a specific diet plan or program, but rather a
collection of eating habits traditionally followed by people of the
Mediterranean region, including Greece,
Crete, southern France, and
parts of Italy.
Scientific research indicates that the Mediterranean diet can improve health
and longevity.
- One example of this research
is the now-famous Lyon Diet Heart Study, which began in 1988 to study
whether a Mediterranean diet could reduce the incidence of second heart
attacks or heart-related deaths among a group of 605 men and women who had
survived a first heart attack. Just two and a half years into the trial,
the study was stopped because the benefits of the Mediterranean diet were
so compelling.
- Another example, an NIH-AARP
study published in the Archives of Internal Medicine in 2007, also
provided strong evidence for the beneficial effects of this diet on
Americans, showing that a higher conformity with the Mediterranean dietary
pattern reduced risk of death from all causes, including deaths due to
cardiovascular disease and cancer.
While there is no universal definition of the Mediterranean Diet, many
components have been consistently identified, including an abundance of
natural, whole foods, especially fruits and vegetables, along with olive oil,
fish, nuts, and a moderate amount of wine.
The Mediterranean diet does not regard all fats as bad. In fact, the diet
does not attempt to limit total fat consumption, but rather to make wise
choices about the type of fat consumed. The Mediterranean diet is naturally low
in saturated fat, such as that found in meat and butter. However it views two
types of fat as healthy and places no restrictions on their consumption.
- Omega 3 fatty acids, which
are found in fatty fish (such as salmon, trout, sardines, and tuna) and
some plant sources (such as walnuts and other tree nuts, flaxseed, and
various vegetables).
- Monounsaturated fat, which is
abundant in olive oil, nuts, and avocado.
Because the Mediterranean diet emphasizes eating whole, natural foods, it is
also extremely low in trans-fatty acids.
Food
Included in the Mediterranean Diet
- An abundance of natural,
whole, fresh plant foods, including fruits and vegetables (5-13 daily)
- Whole grain, high-fiber
breads, cereals, and rice
- Minimal saturated fat from
limited amounts of chicken and lean cuts of grass-fed red meat
- Fatty fish, especially
salmon, sardines, trout, and tuna
- Dairy products, especially
yogurt, Parmesan, and feta cheeses (but butter and other cheeses in
moderation)
- Olive oil, flaxseed, and
avocados
- High quality vinegars, such
as balsamic
- Frequent legumes, especially
soybeans, lentils, white beans, black beans, chick peas
- Nuts, such as walnuts,
almonds, pecans, and brazil nuts
- Fresh and dried herbs
Food Limited in the Mediterranean Diet
- Foods high in refined sugar
- Trans-fatty acids
"partially hydrogenated" oils
- Processed foods and refined
products
- Omega 6 fatty acid oils, such
as corn oil, sunflower, safflower, and soybean oils (some of these
are necessary to get essential fatty acids)
