Living Touch

Due to the notably low incidence of chronic diseases and the high life-expectancy rates found in the populations around the Mediterranean Sea, scientists have been studying the traditional Mediterranean dietary pattern extensively over the past several years. The traditional Meditteranean diet is rich in fruit, vegetables, bread and other cereals, olive oil and fish, making it high in monounsaturated fat and dietary fiber and low in saturated fat. Red wine is also consumed regularly, although only in moderate quantities.

What Makes the Mediterranean Diet Healthy?

The Mediterranean diet is low in saturated fat and rich in two types of fats: omega-3-fatty acids and monounsaturated fats. The omega-3 fatty acids are found in fatty fish (e.g. salmon, sardines, trout, tuna), and in some plant sources (e.g.walnuts and other tree nuts, flaxseed and various vegetables). Monounsaturated fat is abundant in olive oil, avodados, and nuts.

As the Mediterranean diet mainly consists of whole, natural foods, it is extremely low in trans-fatty acids, known to be important contributors to coronary artery disease (CAD) risk. Eating a variety of fruits and vegetables has been shown to decrease the the risk of CAD. There are five dietary factors that may contribute to the cardioprotective effect of the Mediterranean diet, namely fish which is rich in omega-3 fatty acids, olive oil, nuts, and moderate amounts of red wine, as well as the exclusion of trans-fatty acids. Red wine is also known for its antioxidant qualitites and it contains bioflavonoid which helps to eliminate bad toxins in the body.

Mediterranean Diet Health Benefits

Hippocrates, the father of medicine, first mentioned the therapeutic benefits of olive oil. Traditionally, olive oil was used to maintain skin and muscle suppleness, soothe the burning and drying effects of sun and water, and heal abrasions. Olive oil was used internally and externally for health and beauty. Recent research has now proved that consuming olive oil can help lower harmful LDL cholesterol. Olive oil contains antioxidants that prevent artery clogging and chronic diseases, including cancer. It is rich in vitamins and iron, acts as a mild laxative and can prevent ulcers and gastritis. Further, it is effective in treating urinary tract infections and gall bladder problems; it accelerates brain development and strengthens the bones; it can dissolve clots in capillaries and can slow down the aging process.

Fish, especially fatty fish, such as salmon, sardines, trout, and tuna, is high in omega-3 fatty acids, a type of polyunsaturated fat which is known to lower cholesterol. The American Heart Association recommends to eat fish at least twice a week.

Fruits and vegetables are high in beneficial fibers and antioxidants which have been proved to protect against both heart disease and cancer. A study published in January 2006 by London researchers showed that diets which are rich in fruits and vegetable reduce the risk of stroke by 25 percent.

Red wine is a rich source of flavenoid phenolics, a type of antioxidant which protect against heart disease.

Finally, the fibre-rich carbohydrates of the Mediterranean diet help protect against but also reduce obesity. The reduction in animal fats also helps in achieving a more sensible balance of energy intake.

Mediterranean Diet Practical Advice

Pasta, potatoes, rice, bread, and other cereals should form the largest part of the main course dish, as they are filling but not fattening.

Fruit and vegetables, including seeds, pulses, and nuts should be eaten at least five times a day.They are a good source of vitamin C, folic acid and soluble fibre. They are also rich in antioxidants which protect against heart disease.

Meat is rich in protein, minerals, and some vitamins, although fatty meat is high in saturated fats and should not be eaten every day. Choose lower fat alternatives such as poultry or lean red meat.

Fish, especially fatty fish, is a good source of essential fatty acids which are known to protect against heart disease. Eat fish at least three times per week.

Milk and dairy products are a very good source of protein, vitamins and minerals, especially calcium which we need to keep our bones healthy. Butter, whole milk, cheese and cream are high in saturated fat and total fat, so better choose lower fat varieties.

Olive oil is high in monounsaturated fats which is known to have a variety of health benefits. Olive oil can be used daily as it is ideal for salad dressings and for marinades for fish and meat, but it can also be used for frying and baking.

Fatty and sugary foods, such as fried foods, cakes, pastries and chocolate should not be eaten too often.