The highly touted, all-natural Mediterranean Diet is an eating plan based on the culinary traditions of countries bordering the Mediterranean Sea. Unlike many fad diets, the Mediterranean Diet is a sustainable eating program based on whole foods, healthy fats and overall moderation. The balanced nutrition afforded by this diet, together with its emphasis on antioxidant-rich produce and longevity-enhancing, heart-healthy omega-3 fatty acids, makes it a prime choice for long-term health benefits and disease prevention.
Background
The Mediterranean Diet incorporates healthy eating basics, such as fresh fruit, vegetables, lean poultry and seafood and whole grains, and also places an emphasis on olive oil, nuts, low-fat dairy and red wine in moderation. Combined with plenty of exercise and an acknowledgment of the importance of sharing healthy, home-cooked meals with family and friends, this diet establishes a wholesome pattern for balanced nutrition and long-term health.
Benefits
The Mediterranean Diet can help reduce the likelihood of heart disease and certain types of cancer. The diet has also been shown to have a positive effect on cardiovascular health in diabetes patients.
Components
The Mediterranean Diet's emphasis on plant-based foods, healthy fats, such as olive oil, almonds and low-fat dairy products, and seafood have been shown to result in a lower level of LDL, and decreased heart disease risk. This is largely a result of replacing HDL, or cholesterol-inducing saturated fats and hydrogenated oils with heart-healthy foods and antioxidant-laden fats like extra-virgin olive oil. Monounsaturated and polyunsaturated fats found in nuts, canola oil and fatty fish like salmon, mackerel, lake trout and albacore tuna also benefit the blood vessels, preventing the formation of blood clots and decreasing the likelihood of sudden heart attacks. Finally, red wine, in moderation, has been shown to decrease risk of heart disease in some studies; and while it is not a critical element in the Mediterranean Diet, most people can safely incorporate a glass of red wine with dinner for added heart-health benefits.
Considerations
Vegetarians and non-drinkers are not excluded from the Mediterranean diet. Replacing seafood with protein-rich whole grains, nuts, low-fat dairy and legumes will provide vegetarians with all the same benefits of the Mediterranean-inspired food program without compromising protein, healthy fats or long-term health improvements. Also, it is important to note that red wine consumption is an optional and by no means required element to the Mediterranean Diet. Grape juice contains many of the same compounds found in red wine, and can easily be substituted for equivalent benefits.
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