Many people consider the Mediterranean diet to be among the world's healthiest life choices. It derives from the traditional cooking style and eating habits of people living around the Mediterranean Sea, in countries such as Spain, Italy and Greece. Mediterranean nutrition incorporates an abundance of fruits and vegetables, fish, whole grains, legumes and nuts, and limits red meat and unhealthy fats. Exercise is also part of the plan for healthy living. Consult your doctor before beginning any new diet or exercise regimen.
Nuts
Nuts, containing unsaturated fat, are part of a healthy Mediterranean diet. Because nuts are high in calories, eat only a handful of non-salted walnuts, almonds, cashews or pistachios for a quick snack. Avoid peanut butter with added hydrogenated fat. Tahini, made from sesame seeds, is a delicious dip.
Whole Grains
The Mediterranean diet emphasizes whole grains and cereals such as oats, barley and cornmeal. Choosing bread and pasta products made with whole grain limits your consumption of unhealthy trans fats. Eat bread as they do in the Mediterranean --- dipped in olive oil, not coated with butter.
Fruits and Vegetables
The Mediterranean diet encourages an average of nine servings of antioxidant-rich fruits and vegetables per day. Make healthy fruit salads from a variety of fruit such as grapes, apples, oranges, papaya, limes, strawberries, bananas and mangoes. Olives and avocados are traditional Mediterranean foods. Eat a variety of vegetables by adding cucumbers, peppers, lettuce, tomatoes and onions to your sandwich.
Fats
The heart-healthy Mediterranean diet focuses on making wise choices about the types of fat you eat, eliminating saturated fats and hydrogenated oils. Using virgin olive oil instead of butter or margarine provides monounsaturated fat that helps reduce LDL, the "bad cholesterol." Other monounsaturated and polyunsaturated fats, present in canola oil, fish and some nuts, contribute to the health of your heart by helping to moderate blood pressure. Use fat-free varieties of dairy products, such as cheese, yogurt and ice cream.
Fish and Meat
The Mediterranean diet recommends eating fish at least twice a week. Albacore tuna, mackerel, salmon, trout, herring and sardines contain omega-3 fatty acids that help regulate blood pressure and clotting. Limit red meat to small portions, lean and with fat removed. Poultry or three eggs per week are alternate protein sources. Avoid sausage, bacon and other high-fat meats.
Wine
The Mediterranean diet allows up to 5 ounces of wine daily for all women and for men over age 65, and up to 10 ounces for men under 65. Wine is thought to have some health benefits but excessive consumption of alcohol may increase the risk of certain types of cancer, heart and liver disease. In addition, red wine may trigger migraine headaches in some people.
Benefits
The Mediterranean style of eating has shown to help prevent major chronic health issues including cancer, Parkinson's and Alzheimer's diseases, lung disease, asthma and many allergies, according to the Mediterranean Diet website. The Lyon Diet Heart Study found that the Mediterranean diet is associated with a reduced risk of overall and cardiovascular mortality, the American Heart Association reports. All subjects in the study had similar coronary risk-factor profiles. Patients who followed a specific Mediterranean-type diet saw their risk of recurrent heart disease fall by 50 to 70 percent.
References
- Mayo Clinic: Nutrition and Healthy Eating: Mediterranean Diet: Choose This Heart-Healthy Diet Option
- Mayo Clinic: Nutrition and Healthy Eating: Mediterranean Diet: Choose This Heart-Healthy Diet Optionn
- Mediterranean Diet: Benefits of the Mediterranean Diet
- American Heart Association: Lyon Diet Heart Study
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