Article at a glance
- Many studies have found the Mediterranean diet to be a healthy way of eating.
- Cornerstones of the nourishing and delicious diet include plants, healthy fats, and lean proteins.
Full of fresh fruits and vegetables, lean proteins, and healthy fats, the Mediterranean diet is rich in both its flavor and health benefits. This article will review the popular diet, its easy to follow guidelines, and how you can incorporate it into your daily life.
What is the Mediterranean Diet?
The Mediterranean diet was developed in the 1950s by Ancel Keys. During his research, he found that the poor citizens residing in southern Italy were inexplicably healthier than their counterparts in wealthier cities. This led him to conduct his “Seven Countries Study” which aimed to find the correlation between food and cardiovascular disease in seven different populations. The results were clear. Groups that consumed a diet similar to that of the people in the Mediterranean basin had better heart health.
From there, the Mediterranean diet was born. As you might have guessed, the diet takes inspiration from the traditional cuisines of those living near the Mediterranean sea, like Italy and Greece. The diet focuses on plant-based meals and healthy fats. Seafood and dairy are eaten in “moderation” while red meat and sweets are eaten only on occasion. It is abundant in foods that are high in fiber, antioxidants, and unsaturated fats.
A nutritionist from Keys’ study described the diet in mouth-watering detail: “… homemade minestrone, pasta of all varieties, with tomato sauce and a sprinkling of Parmesan, only occasionally enriched with a few pieces of meat or served with a small fish of the place beans and macaroni …, so much bread, never removed from the oven more than a few hours before being eaten, and nothing with which spread it, lots of fresh vegetables sprinkled with olive oil, a small portion of meat or fish maybe a couple of times a week and always fresh fruit for dessert”
What are the benefits of the Mediterranean Diet?
Cardiovascular Disease
The Mediterranean diet has repeatedly shown to be heart healthy. This can be partially attributed to the abundance of healthy fats from foods like olive oil and nuts, that are a cornerstone of the diet. A landmark study was conducted in Spain with over 7,000 participants aged 55 to 80 years old. The participants were free from coronary disease at the time of enrollment but considered to be at high cardiovascular risk. It was found that those who followed the Mediterranean diet and supplemented with extra nuts and olive oil reduced their risk of cardiovascular events by 30%.
It has also been found to lessen the likelihood of developing cardiovascular disease for women. Cardiovascular disease (CVD) is the leading cause of death for women in the United States, affecting over 60 million. A study of 26,000 women who followed the diet showed a 25% lower risk of developing CVD over a 12 year span.
Healthy Aging
As we age, it is natural to see a decline in cognitive function. This may include changes in memory, learning, and the onset of dementia or Alzheimer’s disease. One study found that individuals with the greatest adherence to the Mediterranean diet had a 72% lower risk of developing dementia or cognitive decline when compared to those with low adherence to the diet.
Another study observed over 10,000 women ages 57 to 61 to see the effects of diet on aging. The study defined healthy aging as living to at least 70 years old, having no chronic disease, or major declines in mental health. It was found that the women who followed the Mediterranean diet were 46% more likely to age healthfully.
Cancer
Cancer is the second leading cause of death globally. Risk factors for cancer include lifestyle choices, like diet and exercise. Diets that are high in fruits and vegetables, moderate in dairy, and low in meat have been linked to reduced cancer risk. Given this information, it is not surprising the Mediterranean diet may be protective against the onset of cancer. Studies show this is likely due to anti-inflammatory and antioxidant properties from the foods included in the diet.
Breast cancer is the most common cancer affecting women. A meta-analysis conducted over an 11 year period found the Mediterranean diet could reduce cancer risk in women, specifically those in postmenopause. The study attributed this to the increased consumption of seafood and olive oil as well as the simultaneous reduced consumption of red meat, dairy, and alcohol.
What Foods Can I Eat on the Mediterranean Diet?
The Mediterranean diet is flexible, and doesn’t provide exact quantities or food items that should be consumed. It can be tailored based on where you live and what your needs are. To get started, follow these simple guidelines:
● Most of your food should come from plants. This includes fruits, vegetables, and legumes. Ideally, these are locally grown and seasonally fresh.
● Your main source of fat should be good, quality olive oil. Other foods that are high in healthy fats, like nuts and avocados, are also encouraged.
● Whole grains should be chosen over refined carbohydrates.
● Fatty fish, like salmon and sardines, should be your main source of animal protein and consumed around twice per week. Lean animal proteins including eggs, poultry, and dairy should be limited to small portions daily or a few times per week. Red meat is eaten occasionally, about once per month.
● Water should be your first choice of beverage, but 1 glass of wine can be enjoyed daily.
Live Complete takeaways:
The Mediterranean diet is an easy to follow and delicious eating pattern. Try incorporating more plants, high quality fats, and more whole grains into your meals to reap the health benefits.
Sources:
Ahmad S, et al. (2018). Assessment of Risk Factors and Biomarkers Associated With Risk of Cardiovascular Disease Among Women Consuming a Mediterranean Diet. https://pmc.ncbi.nlm.nih.gov/articles/PMC6324327/
Altomore R, et al (2013). The Mediterranean Diet: A History of Health. https://pmc.ncbi.nlm.nih.gov/articles/PMC3684452/
Chiara Mentella M, et al. (2019). Cancer and Mediterranean Diet: A Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC6770822/
Estruch R, et al. (2013). Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. https://www.nejm.org/doi/full/10.1056/NEJMoa1200303
Mazza E, et al. (2021). Mediterranean Diet in Healthy Aging. https://pmc.ncbi.nlm.nih.gov/articles/PMC8442641/
Yao Li B, et al. (2018). Adherence to Mediterranean diet and the risk of breast cancer: a meta-analysis. https://tcr.amegroups.org/article/view/24830/html
