The Mediterranean diet is based on eating patterns of the Italian, Greek and French regions. The diet is characterized by foods available in that region. The health benefits were discovered in the 1950s when Dr. Ancel Keys noticed that the people of Crete were especially healthy and hypothesized that it was due to diet. The Mediterranean diet, built on healthy principles and healthy foods, improves health status. The Department of Preventive Medicine and Public Health in Pamplona, Italy, reported in October 2008 that the Mediterranean diet reduced hypertension, obesity, hypercholesterolemia and diabetes.
Plant Food
Plant foods are the foundation of the Mediterranean diet. Fruits, vegetables, legumes, nuts, seeds and whole grains are consumed frequently at every meal. These foods supply phytonutrients, antioxidants, vitamins, minerals, omega-3 fatty acids and fiber. In October 2004, the "Nutrition Journal" published a review by M.S. Donaldson identifying the components of an anti-cancer diet. It stated that abundant fruits and vegetables could prevent numerous cancers and aid in cancer recovery.
Olive Oil
The Mediterranean diet is about 40 to 50 percent fat, but as monounsaturated fat such as olive oil. Olive oil is used in place of butter or margarine and often as a dipping sauce for whole-grain bread. A review of olive oil studies in January 2002 by the Department of Pharmacological Sciences at the University of Milan and published in "Medicinal Research Reviews" stated that the oil's potent biological activities account for the lower incidence of heart disease and certain cancers.
Fish
Fish is substituted for red meat to reduce the intake of saturated fats. Fish should be consumed two to three times per week. Avoid frying, but sauteing in olive or canola oil is acceptable. In May 2010, "Nutrition Reviews" published a review by R. Wall and colleagues on studies of fatty acids from fish and concluded that increased fish intake can reduce chronic, inflammatory diseases such as heart disease, inflammatory bowel disease, arthritis, cancer and psychiatric disorders.
Poultry, Eggs and Dairy
Poultry, eggs and dairy products should be consumed in moderate portions daily or weekly. The traditional version typically relies on cheese and yogurt. Dairy can be a source of saturated fat. Choose nonfat or low-fat dairy versions when possible or limit intake.
Meats and Sweets
Meats and sweets compose the smallest portion of the Mediterranean diet. Reducing red meat consumption is crucial to the success of the Mediterranean diet. Eat red meat once or twice a month in small portions and avoid processed or high-fat meats. Limit or avoid refined sugar. Instead, opt for fresh fruits for dessert. If sugary treats are a must, limit them to once or twice a month.
Red Wine
Regular, moderate consumption of red wine is encouraged but optional. According to a study by G. Lippi and colleagues and published in February 2010 in "Seminars in Thrombosis and Hemostasis," components in red wine such as reversatrol and polyphenolic compounds help reduce oxidative stress, increase good cholesterol, decrease bad cholesterol and improve insulin sensitivity. The report states that one to two drinks per day offer benefit, but heavy drinking and binge drinking increase risk of cardiac events.
References
- Stanford Huntington's Outreach Project for Education: The Mediterranean Diet
- Pubmed: Nutrition Journal: Nutrition and Cancer: A Review of the Evidence for an Anti-Cancer Diet
- Pubmed: European Journal of Cardiovascular Prevention and Rehabilitation: Adherence to a Mediterranean-Type Diet and Reduced Prevalence of Clustered Cardiovascular Risk Factors in a Cohort of 3,204 High-Risk Patients
- Pubmed: Medicinal Research and Reviews: Antioxidant and Other Biological Activities of Phenols From Olives and Olive Oil.
- Pubmed: Nutrition Reviews: Fatty Acids From Fish: The Anti-Inflammatory Potential of Long-Chain Omega-3 Fatty Acids
- American Heart Association: Mediterranean Diet
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