What Are The Health Benefits Of Traditional Mediterranean Diet?

Much of the favorable life expectancy for those living in southern Italy and the Crete area of Greece is attributed to diet. The health benefits related to the Mediterranean diet have been the subject of investigation for decades. The diet largely consists of whole grains, fruits, vegetables and nuts. Preferred meat protein comes from fish, poultry, yogurt and cheeses, with minimal red meat consumption. Red wine is also used in moderation. Even though the typical Mediterranean diet contains about 40 percent fat, the type of fat is key; the primary oil is from olives, a monounsaturated healthy fat.

Heart Disease Protection

Those living in the Mediterranean experience less heart disease than Americans. A study published in the June 1995 issue of the "American Journal of Clinical Nutrition" evaluated the effects of a Mediterranean diet on those who had just experienced a heart attack. After two years, those on this eating plan realized a 70 percent reduction in subsequent heart attacks or other cardiac events, and were also living longer. Many risk factors related to coronary heart disease were also improved, including blood pressure, triglyceride, cholesterol and LDL levels. Prevalence of heart arrhythmias declined as did sudden cardiac death.

Metabolic Syndrome Reversal

Those with metabolic syndrome seem to be at increased risk for cardiovascular disease and type II diabetes. A two-year study titled "The Mediterranean Diet: Is It Cardioprotective?" and published in June 2005 found that patients with metabolic syndrome, who followed a Mediterranean diet, lost weight and saw a decline in glucose and triglyceride levels, total cholesterol and blood pressure. Many also realized an increase in HDL-C, the good type of cholesterol. The best part is that more than 50 percent of those on the Mediterranean diet were no longer considered to have this metabolic condition.

Diabetes Prevention

A Mediterranean diet can actually help prevent type II diabetes. A recent study published in the October 2010 issue of "Diabetes Care" followed patients without diabetes, but who still had multiple heart disease risk factors. They were monitored for four years to assess diabetes risk. Those who stuck with a Mediterranean diet were more than 50 percent less likely to develop type II diabetes. Researchers theorized that the monounsaturated fats reduced overall inflammation in the body; inflammatory markers have been closely linked to many diseases including type II diabetes.

Reduction in Cancer Risk

Cancer in the Mediterranean is also less common than in the United States. Research shows that even a moderate shift toward the Mediterranean-style diet reveals a 6 percent reduction in cancer-related deaths. According to an article published in the September 2008 issue of the "British Medical Journal," those who followed the Mediterranean diet closest, realized an even greater risk reduction. One of the benefits can be attributed to the use of olive oil instead of polyunsaturated oils. Corn oil, for example, contains omega-6 fatty acids which, when used in excess, has been shown to increase tumor production. The significant consumption of fruits and vegetables also provides antioxidant protection. Another benefit of the Mediterranean diet is weight loss, which also reduces cancer risk.

Reduced Risk of Depression

A recent large-scale study published in the October 2009 issue of "Archives of General Psychiatry" demonstrates the a Mediterranean diet may cut the risk of depression by as much as 30 percent. The beneficial components of the diet seemed to be related to fruit and nut consumption, intake of legumes and the ratio of monounsaturated to saturated fat consumption. Research published in the "British Medical Journal" in September 2008 also demonstrates that a Mediterranean diet can decrease Alzheimer's disease and Parkinson's.