Mediterranean
The best of the best
What is it?
A diet that emphasizes healthy fats and plant-based foods. This includes vegetables, fruits, and whole grains. The main source of fat is typically olive oil.
Generally speaking, a Mediterranean diet includes:
Lots of vegetables, fruits, beans, nuts, and lentils
Whole grains and brown rice
Extra-virgin olive oil instead of butter
Fish rich in omega-3 fatty acids
A moderate amount of cheese and yogurt
Little or no meat, and choosing poultry instead of red meat
Little or no sweets and sugary drinks
A moderate amount of wine with meals (note - it is recommended that if someone does not currently drink alcohol, they should not start).
This diet can also be done vegetarian or gluten free. In addition, this way of eating emphasizes exercise, avoiding smoking, eating locally, cooking in more than eating out, and enjoying food with friends and family.
What does it do?
Due to the nature of foods consumed on this diet, it:
Encourages the consumption of healthy unsaturated fats, including omega-3 fatty acids
Limits the amount of saturated fats and trans fats that are consumed
Limits the intake of refined carbohydrates, included added sugars
Limits sodium intake
And encourages foods high in fiber and antioxidants.
What does the research say?
A 2013 Spanish study found that a Mediterranean way of eating reduced the risk of heart disease by 28-30%. Other research on an American population showed that this diet, along with improved exercise, could protect against early heart disease, slow the build-up of plaque in the arteries, and reduce the risk of early death by up to 80%!
In addition, it can help keep cholesterol levels in a healthy range, prevent diabetes, suppresses inflammation in the body, and help the arteries stay flexible.
What are the downsides?
Honestly none!
Bottom line
The Mediterranean diet is arguably the best one out there for heart and general health. It’s not too difficult to follow however it is recommended to work with a dietitian when getting started. They can help with meal ideas, staying on track, and ensuring balance is achieved.
References
Cleveland Clinic. (2022, November 20). Mediterranean Diet. Retrieved from https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
Johns Hopkins Medicine. (n.d.). Take Your Diet to the Mediterranean. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/take-your-diet-to-the-mediterranean