The Greeks commonly say, "Here's to good health." Rightfully so! They seem to live long, healthy lives. The Mediterranean diet is not a medical or weight-loss diet. It is an ordinary list of foods consumed everyday by people who live around the Mediterranean Sea. Whole grains, fruits, vegetables, nuts, olive oil, garlic, dried beans, poultry, fish and wine are the standard foods of the Mediterranean cuisine. The Mediterranean diet has been the focus of heart health research for many years because people who adhere to this way of eating tend to have less heart disease and live a long, healthy life.
One Million People Studied
More than 1.5 million healthy people worldwide have been involved in heart health research studies. The scientific community conducted some initial tests and followed these people for as long as 18 years to determine the outcome of their health. Heart disease was the primary target for research because the Mediterranean diet is high in fats -- monounsaturated and polyunsaturated fatty acids -- yet heart disease was below average among people who live on the Mediterranean foods.
Seven-Countries Study
A study of "wine, garlic and coronary heart disease in seven countries" was published in "The Lancet" in January 1980. This was one of the first studies to look at individual foods of the diet and the outcome of health among different groups of people. Garlic and wine were probably chosen because people who live on this diet use garlic every day and have one small glass of red wine with their afternoon and evening meals. This study has been used to conduct further research on other individual foods of the diet. The results have consistently showed that people who eat certain foods of this diet are unlikely to die from heart disease or stroke.
Mediterranean Food Pyramid
The Mediterranean diet has become the "gold standard" for reducing risk of heart disease. The science has been so consistently strong about the heart health benefits of the Mediterranean diet that a group of researchers developed the Mediterranean diet food pyramid published in the "American Journal of Clinical Nutrition" in June 1995. The Mediterranean Food Pyramid has been incorporated into the "Dietary Guidelines for Americans 2005 and 2010" and by the Mayo Clinic and other medical centers to promote a heart healthy diet.
Whole Mediterranean Diet
Researcher Francesco Sofi and colleagues are the first group of researchers to examine the effects of the whole Mediterranean diet among people who adhere to this way of eating. Researchers conducted a systematic review and meta-analysis of all 12 studies involving more than 1.5 million people to determine whether adhering to the whole Mediterranean diet can prevent heart disease and other chronic diseases. The results were astonishing. If you adhere to the Mediterranean diet, it can improve your overall health by 9 percent. You will reduce your risk from dying from heart disease by 9 percent. You will reduce your risk from getting Parkinson's disease or Alzheimer's disease by 13 percent. Researchers conclude that following the Mediterranean diet is clinically relevant for preventing chronic diseases. This study was published in the "British Medical Journal" in September 2008.
References
- Mayo Clinic Mediterranean diet: Choose this heart-healthy diet option
- "British Medical Journal" Adherence to Mediterranean diet and health status: meta-analysis.; Francesco Sofi, et. al. September 2008
- "The Lancet" Wine, garlic, and CHD in seven countries: Keys A, January 1980
- "American Journal of Clinical Nutrition" Mediterranean diet pyramid: a cultural model for healthy eating: Willett WC, et al. June 1995
