The Mediterranean diet is considered the "gold standard" diet for good health, according to the nonprofit diet advocacy group Oldways. The Mediterranean diet follows guidelines similar to other healthy diet plans, encouraging you to eat more fruits, vegetables and whole grains. Its emphasis on particular types of foods, however, such as fish and olive oil, offers additional advantages for keeping you healthy.
Reduces Risk of Heart Disease
The Mediterranean diet is a heart-healthy diet that can significantly reduce your risk of heart disease. When following the Mediterranean diet, your meals consist primarily of fruits, vegetables, whole grains and olive oil, using meats, such as fish and poultry, as an accent. These high-fiber, low-saturated fat meals can help keep blood cholesterol levels within a healthy range. In addition, the Mediterranean diet also includes more omega-3-rich fish, such as salmon, which can reduce both blood pressure and blood cholesterol levels. It is also important to note that the Mediterranean diet is not a low-fat diet but uses more heart-healthy fats such as olive oil, canola oil, nuts and seeds.
Weight Loss
Following the moderately high-fat Mediterranean diet can also help you lose weight. A 2001 randomized-controlled study published in the "International Journal of Obesity and Related Metabolic Disorders" investigated the effects of a low-energy, low-fat diet versus a Mediterranean diet on weight loss in a group of 101 overweight men and women over an 18-month period. At the end of the study, the group following the Mediterranean diet had lost 9 lbs., while the group following the low-fat diet gained 6 lbs.
Lowers Cancer Risk
People who follow the Mediterranean diet have lower rates of cancer, according to MayoClinic.com. With its emphasis on fruits, vegetables, whole grains, nuts and seeds, the Mediterranean diet is high in antioxidants such as vitamin C, beta-carotene and vitamin E. These antioxidants protect your cells from free radicals, molecules that damage cells, which can lead to cancer and other diseases.
Protects Brain Health
The Mediterranean diet can also protect your brain. People who closely follow a Mediterranean diet have lower rates of cognitive impairment, according to MayoClinic.com. The exact mechanism is not quite understood. But a 2011 cohort study published in the "British Journal of Nutrition" that included 1,050 elderly French showed that those who followed a Mediterranean diet had higher blood levels of omega-3 fatty acids and a lower ratio of omega-6 to omega-3. The scientists concluded that the higher omega-3 levels may be the protective factor in preventing cognitive decline.
References
- MayoClinic.com; Mediterranean Diet for Heart Health; June 2010
- MayoClinic.com; Alzheimer's: Can a Mediterranean Diet Lower My Risk?; Glenn Smith; Januarry 2007
- Oldways: The Traditional Mediterranean Diet
- "British Journal of Nutrition"; Adherence to a Mediterranean Diet and Plasma Fatty Acids: Data From the Bordeaux Sample of the Three-City Study; C. Feart et al.; 2011
- "International Journal of Obesity and Related Metabolic Disorders"; A Randomized Controlled Trial of a Moderate-Fat, Low-Energy Diet Compared with a Low-Fat, Low-Energy Diet for Weight Loss in Overweight Adults; K. McManus et al.; 2001
- National Cancer Institute; Antioxidants and Cancer Prevention: Fact Sheet; July 2004
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