The Mediterranean Diet has been considered one of the healthiest diets in the world. It has been linked to reducing the risk of cardiovascular disease (CVD).
What are the principles of the Mediterranean diet?
The main principles are based on eating less refined carbs and sugar, saturated and trans fats and salt, and increasing the intake of unsaturated and healthy fats, fiber, and antioxidants.
A typical Mediterranean diet includes:
- Lots of vegetables, fruit, beans, lentils and nuts.
- Good amounts of whole grains, like whole-wheat bread and brown rice.
- Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
- Good amounts of fish, (rich in omega-3 fatty acids)
- Moderate amounts of natural cheese and yogurt.
- Little or no red meat, choosing poultry, fish, or beans instead of red meat.
- Little or no sweets, sugary drinks, or butter.
- Moderate amount of wine with meals (not, if one does not drink alcohol at all).
What are the benefits of the Mediterranean Diet?
The Mediterranean Diet has many benefits, including:
- Lowering the risk of cardiovascular disease, including heart attack or stroke.
- Helping to maintain a healthy body weight.
- Preventing increase in blood sugar levels and lowering the risk of metabolic syndrome
- Maintaining normal levels of blood pressure and cholesterol.
- Improving natural gut microbiota (bacteria and other microorganisms in the gut that help digestion and immunity)
- Lowering your risk for certain types of cancers.
- Slowing the decline of cognitive and higher brain functions with age.
- Overall, associated with a longer lifespan
Guide to the Mediterranean Diet
Here is a guide to formulating a daily diet plan. (1 ounce = 30 ml approx.; 1 cup = 8 ounces)
Complement your diet with regular exercise, and good lifestyle habits like avoiding smoking and tobacco use, and enjoying your meals with your loved ones giving adequate time and attention to meals.
If one is a vegetarian, modify the Mediterranean diet to exclude meat and fish, and step up nuts and beans. One can modify recipes to exclude gluten-based products.
Olive oil is a good alternative to an oil that’s high in saturated fat (like palm oil). However, do know before starting the Mediterranean Diet that all olive oils are not the same. The Mediterranean Diet calls for extra virgin olive oil (EVOO), specifically. That’s because it has a healthy fat ratio containing more healthy fat (unsaturated) than unhealthy fat (saturated), and a high amount of antioxidants that help protect cells from damage and reduce inflammation throughout the body.
It is best to consult a qualified dietician and a physician before starting any new diet, as they can advise the best and optimum diet plan tailored to the individual.
Also read:
Incorporating the DASH diet to reduce BP, BMI and Cardiovascular risk
Cardiovascular Disease (CVD) – Understanding Atherosclerosis and Coronary Artery Disease