How to Lower Cholesterol With the Mediterranean Diet

Overview

Adopting a Mediterranean diet can help to reduce blood cholesterol and lower your risk for cardiovascular disease. A Mediterranean diet plan includes ample amounts of olive oil, vegetables, legumes, fruit and whole grains, with limited consumption of meat, poultry and dairy foods. Moderate wine intake is also included in the Mediterranean diet.

Step 1

Choose olive oil instead of other fats and oils. Olive oil provides the main source of fat in the Mediterranean diet. Olive oil's health-promoting properties have been attributed in part to oleic acid, a monounsaturated fat that had been shown to reduce both total and LDL cholesterol levels when it replaces saturated fat in the diet. A 1999 study published in the "American Journal of Clinical Nutrition" reports that a high monounsaturated fat diet lowered total cholesterol by 10 percent, and reduced LDL cholesterol by 14 percent.

Olive oil is more than just a great source of monounsaturated fat, however. Some varieties, especially virgin and extra virgin olive oil, are also high in phenolic compounds. According to a 2006 study published by Covas et al. in the Annals of Internal Medicine, the phenolic compounds in olive oil improve HDL "good" cholesterol and reduce triglycerides. (see reference 2)

To reap the maximum benefit, choose extra virgin or virgin olive oil, and use it to replace saturated fats. Try using a drizzle of olive oil instead of butter to enhance the flavor of vegetables, or use herb-infused olive oil for dipping bread.

Step 2

Increase vegetable and fruit consumption. The Mediterranean diet incorporates an abundance of produce, so look for every opportunity to eat extra vegetables or fruit. They are naturally low in fat and calories, while being rich in vitamins, minerals and fiber. Like extra virgin olive oil, vegetables and fruits are also rich in phenolics and other antioxidant phytochemicals. According to a 2000 paper published in the "British Journal of Nutrition," flavonoids from vegetables and fruits may play a major role in the health benefits of the Mediterranean diet. The authors also note that the edible wild greens commonly eaten in Greece are higher in flavonoids than black tea or red wine.

While you may not have access to wild edible greens, you can take advantage of the same compounds in your local grocery store produce section. For the most antioxidant protection, try to incorporate many different types of vegetables and fruits into your diet, particularly dark green leafy vegetables (such as spinach or kale), cruciferous vegetables (such as broccoli or cauliflower), citrus fruits (oranges, limes and lemons), and brightly colored varieties (red peppers, purple grapes and orange carrots).

Step 3

Lighten up on meat and dairy to cut the saturated fat. The Mediterranean diet includes less meat and dairy products than are found in typical Western diets. This characteristic may promote cardiovascular health by reducing the amount of saturated fat in the diet. For starters, choose meats with less fat and remove skin from poultry. You can also reduce the portion size of meats you eat at home by serving 3 oz. portions instead of 4 to 6 oz. portions, including extra vegetables instead. Restaurant portions of meat and chicken tend to be considerably larger than this, so plan to take part of your meat entree home with you, or share it with someone. Eat legumes instead of meat several times a week; you can get all the protein you need, with more fiber and less fat than meat-based meals.

To reduce the saturated fat you consume from dairy products, switch to lowfat or skim milk and limit the amount of cheese and ice cream you consume. You can also use olive oil to replace butter for almost all cooking. Instead of topping pizza or pasta with a cup of grated mozzarella cheese, try just a tablespoon of grated parmesan. Instead of high-fat ice creams, enjoy a dessert of sorbet served with fresh or frozen fruit.

Step 4

Toast to your health, moderately. Moderate wine consumption, typically one glass of red wine daily, is also part of the Mediterranean diet. The beneficial contribution of red wine may be attributed to resveratrol, an antioxidant compound found in grape skins, or other polyphenols. Keep in mind that a 4 oz. glass of wine per day is advised, but restaurant servings are often 8 to 10 oz. or more. If you are pregnant or choose not to drink, however, you may obtain your antioxidants from fruits and vegetables instead, and abstain from alcohol. Resveratrol is also found in peanuts and peanut butter, red grapes and purple grape juice, although in lesser quantities than red wine.

Step 5

Go for the grain. Whole grains, rather than refined ones, predominate in the Mediterranean diet. Foods made from whole wheat, whole oats, or other whole grains provide more fiber, vitamins and antioxidants than refined grain products. To incorporate more whole grains into your diet, choose whole grain pasta over white flour varieties. Try whole wheat bread for sandwiches, or oatmeal for a filling breakfast or a hearty snack. When cooking at home, try adding barley to soups and stews, or using cooked whole grains such as cracked wheat, millet or quinoa for tasty and interesting side dishes. There are also many whole grain flours you can use for baking, such as rye, oat or buckwheat flours.