Reap the health benefits of the Mediterranean diet by eating more plant based foods, especially those locally grown, and less red meat and saturated fats. The Mediterranean dietary pattern reduces the risk of heart disease according to MayoClinic.com and may delay or prevent cognitive decline with aging according to Nikolaos Scarmeas and colleagues in the February, 2009 issue of "Archives of Neurology." The Mediterranean diet and lifestyle features the enjoyment of meals with family and friends.
Fruits and Veggies
Enjoy generous amounts of antioxidant-rich fruits and veggies daily. The Mediterranean diet is linked to lower levels of LDL, low density cholesterol that builds up in your arteries and results in heart disease and stroke.
Whole Grains
Consume whole grains, pasta and rice. The Mediterranean diet features whole grain breads as an important part of the diet, but rather than eating it with butter, residents of the Mediterranean area either eat bread plain or dip it in olive oil.
Nuts
Eat a handful of nuts each day as a healthy part of your Mediterranean diet. Most of the fat in nuts is not saturated fat. Avoid salted, candied or honey-roasted nuts and choose instead raw unsalted nuts. Keep nuts such as almonds, pecans, cashews and walnuts on hand. Choose almond butter or natural peanut butter without hydrogenated fat.
Dairy
People in the region of the Mediterranean Sea consume dairy in moderation. Choose low-fat dairy including skim milk, fat-free yogurt and low-fat cheese.
Healthy Fats
Switch from butter or margarine to healthier fats such as canola oil or olive oil. Limit saturated fats and hydrogenated oil or trans fats which contribute to heart disease. Olive oil, a monounsaturated fat that helps reduce LDL cholesterol levels, is the prominent fat in the Mediterranean diet. Extra-virgin olive oil from the first cold pressing of the olives contains high levels of antioxidant plant compounds.
Meats
Include one or two servings of fish in your diet each week. Healthy choices include water-packed tuna, salmon, mackerel, herring and trout. Grilled or sautéed in a small amount of canola oil, fish lend a healthy supply of anti-inflammatory omega-3 fatty acids and nutrients to your Mediterranean diet. Be consistent with the Mediterranean diet and limit red meat to no more than a few times per month and eat only lean, small portions. Avoid high-fat meats such as bacon and sausage.
Spices
Season your food with tasty herbs and spices rather than salt. The Mediterranean diet emphasizes the health-promoting properties in herbs and spices rather than the adverse impact on blood pressure that can result from over-using salt as a flavoring agent.
Sweets
Limit sweets and all forms of empty calories. Pastries, candy and cakes are not a main part of the Mediterranean diet and have no nutritional value.
Wine
Consider the risks and benefits of a glass of wine at dinner. The Mediterranean diet includes a moderate amount of wine not to exceed 5 oz. daily for women and for men over age 65 and 10 oz. for men under age 65. Exceeding this amount may increase health risks. If you have heart or liver disease or personal or family history of alcohol abuse, refrain from drinking wine or other types of alcohol. If you don't drink, don't start. Purple grape juice may be a reasonable alternative to wine in the Mediterranean diet.
Exercise
Engage in a form of exercise every day. The best exercise for you is the one that you will do regularly. Get plenty of exercise to support your Mediterranean lifestyle.
References
- MayoClinic.com: Mediterranean diet: Choose this heart-healthy diet option
- "Archives of Neurology": Mediterranean Diet and Mild Cognitive Impairment
- "Understanding Nutrition, Ninth Edition"; Eleanor Noss Whitney and Sharon Rady Rolfes; (2002)
- "Krause's Food, Nutrition, & Diet Therapy, 10th Edition"; Mahan and Escott-Stump; (2000)
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