A Mediterranean-style diet reflects eating patterns typical of individuals from Greece and other areas in the Mediterranean in the early 1960s and before and represents a way of eating that appears to provide optimal intake of the right types of fats. The diet centers on an abundance of minimally processed, whole foods. Following this diet has been shown to fight heart disease, cancer and diabetes. With the average American obtaining the majority of dietary fat from saturated animal sources, adopting a Mediterranean style of eating can significantly improve health and the risk for chronic disease.
Step 1
Cook with olive oil instead of butter. Olive oil consists of the monounsaturated fatty acid called oleic acid, is full of antioxidant agents and is known for its ability to lower cholesterol and provide protection against heart disease. Instead of garlic bread with butter, Italians dip their bread in olive oil.
Step 2
Limit your intake of red meat to no more than two servings per month and eat fatty, cold-water fish at least twice a week, says the Mayo Clinic. Also, choose smaller species of fatty fish such as wild salmon, herring or mackerel to avoid high concentrations of mercury.
Step 3
Snack on nuts. In addition to providing monounsaturated and polunsaturated fats, nuts are also rich in fiber and magnesium. Since nuts are high in calories, the Mayo Clinic suggests limiting yourself to a handful a day. Also, consume raw nuts and avoid candy-coated variations.
Step 4
Shop for a rainbow of locally grown fruits and vegetables. Eating a variety of dark green, red, yellow, orange and purple fruits and vegetables supplies your body with unique disease-fighting phytonutrients and the antioxidant vitamins A, C and E.
Step 5
Cosume plenty of whole-grain products and avoid processed white flour. One serving of whole grains equals one slice of rye or whole-grain bread and half a cup of whole-grain cereal or pasta.
Tips and Warnings
- Eat a variety of seeds such as flaxseeds, pumpkin seeds and sunflower seeds Keep containers full of cut-up fruits and vegetables in your refrigerator. Take advantage of salad bars, which offer ready-to-eat raw vegetables and fruits. Choose fresh fruit for dessert and make a parfait with low-fat yogurt.
- Avoid using safflower, sunflower and corn oil because they contain omega-6 fatty acids that increase inflammation in the body.
References
- Mayo Clinic: Mediterranean diet: Choose This Heart-Healthy Diet Option
- "The Encyclopedia of Healing Foods"; Michael Murray, N.D. and Joseph Pizzorno, N.D.; 2005
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