The Mediterranean Diet is based on the traditional diet of the people of the countries that border the Mediterranean Sea. Here the typical diet consists mostly of fruits, vegetables, whole grains, and fish. Red meat is only eaten on occasion. The diet is heart healthy and helps to reduce the incidence of many chronic illnesses. The plan also has a focus on physical activity and the natural outcome is weight loss.
The Real Mediterranean
According to the American Heart Association, there isn't any "one" Mediterranean Diet. That is because numerous countries border the Mediterranean Sea and diets vary between these countries and from one region to the next within a given country. Even so, common characteristics of such diets include the use of olive oil and low to moderate consumption of wine. The main portion of the diet consists of fruits, vegetables, breads and cereals, potatoes, beans, nuts and seeds. Very little red meat is consumed and dairy products, fish and poultry are eaten only in low to moderate amounts.
Benefits of the Mediterranean Diet
The Mediterranean Diet has been credited with providing many health benefits, including a reduced risk of heart disease, the Mayo Clinic reports. In addition, one analysis showed that following a Mediterranean diet was associated with a reduced risk of overall and cardiovascular mortality, plus a reduction in the incidence of cancer, cancer mortality, Parkinson's and Alzheimer's diseases. The American Heart Association reminds us that although the incidence of heart disease and death rate is lower in the Mediterranean than in the United States, it may not be due to the diet alone. Lifestyle and extended social support systems may contribute to a lower mortality.
Incorporating These Eating Patterns Into Your Lifestyle
The Mediterranean Diet is a healthy approach to eating. Another component of the diet is physical activity. The Cleveland Clinic suggests that you use some of the following ways to incorporate the diet into your lifestyle. Besides eating fruits and vegetables, use olive oil instead of vegetable cooking oil or animal fats. Choose whole-grain products. Eat red meat no more than one time per week. Enjoy a brisk 20 to 30 minute walk most days of the week.
Possible Health Concerns
Although adhering to the Mediterranean Diet can provide health benefits, including reducing the risk for heart disease and other chronic illnesses, there are some potential concerns to consider. MedlinePlus states that weight gain is a possibility. This is related to the fats in olive oil and nuts. Reduced iron levels and calcium loss can also be problems.
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