Mediterranean Diet has Record of Good Health

What is it about this eating pattern that makes it so healthful?

When it comes to healthy eating, the Mediterranean diet hits the mark. It provides a sensible eating plan that prevents heart attacks and chronic-disease ailments backed up by 60 years of research. Withstanding the test of time, the diet has provided unusually good health and longevity to people in Italy, Greece and southern France who have eaten this way for thousands of years.

What does it have to offer us today? Eating a modern version of the Mediterranean-style diet can help curb some of the major health problems in the U.S.

Diet-related disorders

The last several years has seen a major rise in heart disease, stroke, high blood pressure, diabetes and obesity—diseases that have been directly linked to the food we eat and the lifestyle we lead. The Mediterranean diet has been shown to reduce the risk and symptoms of arthritis, asthma, cancer, depression, diabetes, elevated cholesterol, and inflammatory bowel disease as well as high blood pressure and heart-related problems.

Scientific research findings

The beneficial effects of the Mediterranean diet have been demonstrated through numerous studies. For example, a landmark study of 13,000 men from seven different countries found that those living in the Mediterranean region had the lowest incidence of heart disease and the longest life expectancy. In particular, Greek men had a death rate from heart attack that was 90 percent lower than American men.

In another study, researchers compared the Mediterranean diet to an American Heart Association (AHA) diet in heart attack survivors. They found a 70 percent decreased risk of death, and a 73 percent decreased risk of repeat heart attack, in participants on the Mediterranean diet compared to those on the AHA diet—once again an impressive amount.

The latest research has shown that the Mediterranean diet can reduce the risk of developing Alzheimer’s disease by 68 percent. And scientists have added allergies, obesity, and pre-diabetes to the growing list of chronic conditions the diet may benefit.

Mediterranean diet ingredients

What makes the Mediterranean diet healthful in so many ways? The diet emphasizes eating whole, unprocessed plant foods such as fruits, vegetables, beans, whole grains, nuts and seeds. It’s also rich in herbs and spices. These foods are low in saturated and trans fat and high in natural plant substances such as antioxidants and phytochemicals that help ward off inflammation.

Olive oil provides the primary source of fat. Animal protein is eaten in low to moderate amounts—mainly in the form of fish, poultry, and low-fat dairy products. Fish or seafood is consumed twice weekly while lean red meat and sweets are eaten only infrequently. For dessert, people of the Mediterranean enjoy delicious fresh or dried fruit.

Another part of the diet is wine with meals. When consumed, it’s used only in moderate amounts. The recommended limit is two glasses a day for men, or one for women. Water is considered the most important beverage.

Additional aspects of the Mediterranean lifestyle include abstinence from tobacco, regular—ideally daily—physical activity, relaxation, and socializing with friends. Scientists believe the whole battery of healthy habits and diet work best in combination to prevent disease.

Though not for everyone, in general the Mediterranean diet is one of the best all-round eating plans. I love the Mediterranean diet. How about you? What are your experiences with this plan? Click on the bubble or balloon at the top or bottom of this newsletter if you would like to make a comment.

For more information about the Mediterranean diet, go to oldwayspt.org/traditional-diets/mediterranean-diet

This newsletter is for educational purposes only. It is not intended as a substitute for medical advice or treatment; before adhering to any recommendations in this newsletter consult your healthcare provider.