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Fish on the Mediterranean Diet

Mar 12, 2011 | By Jill Armayor

The principals of the Mediterranean diet have been around for centuries. In 1614, Italian Giacomo Castelvetro wrote and published a book on promoting dietary change through consuming fine Italian fruit, herbs and vegetables. In the 1950s and 60s, Dr. Ancel Keys was responsible for discovering the health benefits of the Mediterranean diet, by observing the people of the island Crete and their exceptionally good health and nutritional habits.

The Premise

The diet we know today as the Mediterranean diet encompasses the fundamentals of a healthy diet, mimicking many of the principles of cuisine in the Mediterranean area. This type of diet embraces the intake of healthy foods, like whole grains, fruits, vegetables, legumes, nuts, olive oil and fish and moderates dairy, high-fat meats and sweets. This diet is associated with a reduced risk of cardiovascular disease, cancer, Parkinson's disease and Alzheimer's disease.

Recommendations for Fish Intake

Fish and seafood are important parts of the Mediterranean diet; you should consume them often, at least two times per week. Fatty fish like salmon, tuna and mackerel are highly recommended. The American Heart Association recommends that you should consume less than 16 g of saturated fat, less than 2 g of trans fat and between 32 to 52 g of monounsaturated fats and polyunsaturated fats each day, based on a 2,000 calorie diet. The fat contained in fish fits into the last category.

Health Benefits of Fish

Fish contain omega-3 fatty acids, which lower some of the risk factors for developing heart disease. Eating fish instead of proteins with high levels of saturated fats, such as high-fat cuts of beef or pork, high-fat dairy products or processed meats such as bacon, sausage or salami, can help lower your blood cholesterol levels, reduce inflammation throughout the body, prevent damage to your blood vessels, lower your triglyceride levels, lower your blood pressure, reduce blood clotting, and boost your immune system.

Ways to Prepare and Consume Fish

Grilling is a great way to cook your fish. By placing your fish on an outdoor grill in a tinfoil wrap with some lemon juice, some white wine and maybe even some capers, you can avoid the messy clean up and the fishy smell that permeates your home. If you are eating out, choose grilled, steamed or baked varieties of fish, which are less fat than fried and breaded menu items. Use low-fat seasonings to flavor your fish, like dill, lemon juice or lemon pepper, instead of butter or tartar sauce.

References

Article reviewed by Mia Paul Last updated on: Mar 12, 2011

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