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Mediterranean Diet Information

Dr. Ancel Keys and his colleagues were the first to discover that the Mediterranean diet has health benefits for a wide range of diseases.

Benefits of the Mediterranean diet

Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the "bad" cholesterol that's more likely to build up deposits in your arteries.

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.

The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson's and Alzheimer's diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.

Key components of the Mediterranean diet

The Mediterranean diet emphasizes:

• Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
• Replacing butter with healthy fats such as olive oil and canola oil
• Using herbs and spices instead of salt to flavor foods
• Limiting red meat to no more than a few times a month
• Eating fish and poultry at least twice a week
• Enjoying meals with family and friends
• Drinking red wine in moderation (optional)
• Getting plenty of exercise

Residents of Greece eat very little red meat and average nine servings a day of antioxidant-rich fruits and vegetables.  Bread is an important part of the diet there.  But rather than butter or margarine it is dipped in olive oil.  (Read why whole grains are important to your diet)

Is the Mediterranean diet low in carbs?

(Saturated fat and trans fat are the bad guys.) Mediterranean diets tend to have a moderate amount of fat, but most of it comes from healthy fats. ... These diets are also rich in fruits and vegetables, nuts, seeds, and fish, with only modest amounts of meat and cheese.

By Deborah Grow

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