The virtues of the Mediterranean diet have been extolled in dozens of diet manuals and cookbooks. A lower incidence of heart disease, cancer, Parkinson's disease and Alzheimer's disease is observed in people who adhere to the Mediterranean diet. Southern France, Italy, Portugal, Greece and Spain are usually included in discussions of the Mediterranean diet, but the Mediterranean region also includes the countries of northern Africa. While dietary habits in these countries can be quite dissimilar, there are some important common features.
Locally Grown Foods
Traditional Mediterranean diets lean heavily on locally grown fruits, vegetables and grains and regionally produced cheeses, yogurts, beverages and meats. Foods consumed by Mediterranean peoples tend to contain fewer contaminants, as many farms in the region are not industrialized. Foods also tend to be more nutritious, because they are not transported over long distances or stored for prolonged periods.
Whole Grains and Legumes
Whether it is couscous, polenta, bulgur or any of a number of legumes, most Mediterranean meals contain ample servings of complex carbohydrates and nutrient-rich plant proteins. Breads and pastries are often baked with whole-grain flours. Dr. Elson Haas, author of "Staying Healthy with Nutrition," states that people in the Mediterranean region tend to eat their baked goods without butter, margarine or other spreads, which helps to reduce their intake of saturated and trans fats.
Fish
The countries of the Mediterranean region are bounded by saltwater, and fishing is a principal industry throughout the area. Consequently fish are a principal constituent of the Mediterranean diet. Oily fish, such as mackerel, sardines, anchovies, herring, trout or salmon, are rich in omega-3 fatty acids, which are believed to reduce your risk for heart disease, cancer and chronic inflammatory diseases.
Olive Oil
Olive oil is arguably the most important element of the Mediterranean diet. This highly monounsaturated oil is resistant to oxidation and heat damage, and it contains polyphenols and other compounds that are believed to reduce your risks for heart disease, cancer and diabetes. A 2010 "International Journal of Molecular Sciences" review reports that the phenolic compounds in olive oil help raise your HDL cholesterol while they lower triglycerides and total and LDL cholesterol. Furthermore, olive oil's phenols reduce inflammation and decrease your blood's tendency to clot.
Red Wine
The ubiquitous consumption of red wine in Mediterranean countries has been credited with some of the cardiovascular benefits associated with the diet. Antioxidants and alcohol in wines reduce inflammatory damage to the interior of your arteries and increase your HDL cholesterol. According to the American Heart Association, the maximum health benefits conferred by alcohol are associated with the consumption of one to two drinks daily for men and one drink daily for women.
Conclusions
While the phrase "Mediterranean diet" has no clear definition, several dietary features are common to most of the countries in this region. A diet that provides whole grains, fruits, vegetables, olive oil, legumes and fish along with moderate amounts of red wine reduces mortality and decreases your risks for heart disease, cancer, Alzheimer's disease and Parkinson's disease.
References
- "British Medical Journal"; Adherence to Mediterranean Diet and Health Status: Meta-Analysis; F. Sofi, et al.; September 2008
- "Staying Healthy with Nutrition: Mediterranean Diets"; Elson M. Haas, M.D.; 2006
- "Experimental Biology and Medicine"; The Importance of the Omega-6/Omega-3 Ratio in Cardiovascular Disease and other Chronic Diseases; A.P. Simopoulos; June 2008
- "International Journal of Molecular Sciences"; Biological Activities of Phenolic Compounds Present in Virgin Olive Oil; S. Cicerale, et al.; February 2010
- American Heart Association; Alcohol, Wine and Cardiovascular Disease
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