What is the Mediterranean Diet?
A Heart-Healthy Eating Plan for Weight Loss and Improved Health
May 31, 2009
The Mediterranean Diet is basically a healthy eating plan that includes a lot of plant-based foods and is low in saturated and trans fat and high in monounsaturated fat and fiber. Similar to the American Heart Association's dietary recommendations, a Mediterranean-style diet incorporates a little more good fat but less cholesterol.
Basics of the Mediterranean Diet
According to the Mediterranean Diet Pyramid, a Mediterranean Diet emphasizes the following healthy eating practices:
- Eating generous amounts of fruits, vegetables, grains, olive oil, beans, nuts, legumes, seeds, herbs and spices and these foods should make up every meal
- Consuming fish or seafood at least two times per week
- Eating moderate portions of cheese and yogurt daily or weekly
- Consuming poultry and eggs every two days or once per week
- Limiting meats and sweets
- Drinking red wine in moderation
- Choosing healthy fats such as olive oil and canola oil
- Avoiding processed foods
- Controlling portions
Benefits of the Mediterranean Diet
In a 12-year study of 2,5000 people following the Mediterranean Diet, researchers found those who followed the diet had a significant decrease in body weight, blood pressure, blood fats, blood sugar, and insulin levels. The Mediterranean Diet also incorporates many foods with high amounts of omega-3 fatty acids, which have been shown to reduce the risk of heart attack, blood clots, high blood pressure, and stroke. Omega-3 fatty acids may also help protect the body against certain forms of cancer and reduce the risk of developing Alzheimer's disease, and current studies suggest a diet rich in omega-3 fatty acids could also help prevent age-related macular degeneration.
The Mediterranean Diet is also rich in whole grains. Whole grains are naturally high in fiber and offer many health benefits such as reduced risk of developing diabetes, heart disease, and stroke and lowers the risk of developing certain types of cancer. In addition, whole grains have been shown to make weight management easier and those who consume healthy amounts of whole grains tend to weigh less than those who do not.
Drinking red wine in moderation (if desired) is also a part of the Mediterranean Diet. Red wine contains antioxidants and when consumed in small amounts has been shown to lower the risk of heart disease.
While the Mediterranean Diet is a healthy eating plan, even good fats such as those found in nuts and olive oil should be eaten in moderation. According to the American Heart Association, fat intake should equal no more than 25 to 35 percent of total daily calories.
Sources:
Mayo Foundation for Medical Education and Research. (2008). "Mediterranean Diet: Choose this Heart-Healthy Diet Option." MayoClinic.com
Stamos-Kovacs, Jenny. (2007). "Popular Diets of the World: The Mediterranean Diet." WebMD.com.
Warner, Jennifer. (2009). "Mediterranean Diet May Boost Eye Health." WebMD.com.
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