Mediterranean Diet And Longevity

The Mediterranean diet reflects the culinary traditions of more than a dozen countries bordering the Mediterranean Sea. Known for a flavorful and diverse menu rich in fresh, colorful produce, olive oil and wine, the Mediterranean diet has many fans around the world. The diet caught the attention of researchers, however, when data revealed that the people of this region live longer, healthier lives compared with those living elsewhere.

Benefits

Many large research studies indicate that the Mediterranean diet increases longevity, according to researchers at the University of Arizona Health and Nutrition Conference. The diet appears to do more than just extend your life; it may also help you maintain good health as you age. People who follow this diet show reduced risk for a wide range of health problems, including heart disease, Alzheimer's, obesity, diabetes, certain cancers, arthritis and depression, according to Oldways.org, a nonprofit health organization.

Features

The traditional Mediterranean diet is rich in vegetables, fruits, beans, whole grains, nuts and seeds. The primary source of fat is heart-healthy olive oil. Fish is the most commonly prepared animal protein in most areas, while red meat makes only an occasional appearance, according to Oldways.org. Chicken, eggs, cheese and yogurt also play an important supplementary role in this plant-based diet. People of the Mediterranean also tend to drink wine daily, which may contribute to good health and longevity. Most experts, however, advise limiting wine consumption to one or two glasses per day, preferably with a meal.

Tips

To transition to a Mediterranean-style diet, begin with small changes. Use olive oil in place of butter or vegetable oil. Switch from refined grains to whole grains. Choose fish over chicken and chicken over red meat, and try to always include a heaping portion of vegetables on your plate. Add a handful of nuts or seeds to your daily diet. You can make bigger changes by learning Mediterranean recipes, many of which use vegetables or beans as a main ingredient rather than a side dish. Learning flavorful ways to prepare basic plant foods may help you move away from red meat, processed foods and convenience foods.

Considerations

The health benefits and increased life expectancy associated with the Mediterranean diet may be due to lifestyle factors other than food, according to the American Heart Association. In addition to eating more vegetables, fruits and beans and less meat and saturated fat, people in Mediterranean cultures tend to exercise regularly, share meals with others and express a deep appreciation and joy for well-prepared, natural foods.

Recommendations

Most health experts advise people to consume a diet that consists of no more than 10 to 35 percent fat. A Mediterranean diet can provide as much as 40 percent of its calories from fat. But most of this fat is heart-healthy, unsaturated fat, which does not raise blood cholesterol levels. The unhealthy, saturated fat content is well within the limits set by the American Heart Association.