Mediterranean Diet Recommended by Health Experts
Benefits of a Mediterranean Food - Eat Well, Be Healthy, Live Longer
Jul 13, 2009
Why do some ethnic groups live longer and have better health than others? Scientists uncovered some of the mysteries of nutrition by looking at the health of people around the world. Research shows a connection between the diets of certain groups and their ability to ward off particular health conditions.
The Road to Discovering the Benefits of a Mediterranean Diet
Ancel Keys first identified the benefits of a Mediterranean diet in his Seven Countries study in the 1950s. Read more about this study in The Mediterranean Diet by Antonia-Leda Matalas, Antonis Zampelas, Vassilis Stavrinos, and Ira Wolinsky. Keys’ research found a connection between cholesterol levels and cardiovascular disease in the Mediterranean people.
In 1993, Oldways, an organization that promotes healthy eating, and the Harvard School of Public Health released the Traditional Mediterranean Diet Pyramid, a recommendation of food choices based on the eating habits of the Mediterranean people.
A 2007 study by Nikos Scarmeas, MD, MSc, of Columbia University Medical Center shows even more benefits to a Mediterranean diet than were previously realized, such as a lowered risk of developing Alzheimer’s disease, reports ScienceDaily (“Mediterranean Diet May Help Alzheimer’s Patients Live Longer,” Sept. 11, 2007).
Mediterranean Diet Pyramid
The pyramid from top to bottom:
- Meats and Sweets—less often
- Poultry and Eggs—moderate portions, every two days or weekly; Cheese and Yogurt—moderate portions, daily to weekly; Wine—in moderation
- Fish and Seafood—often, at least two times per week; Drink Water
- Fruits, Vegetables, Grains (mostly whole), Olive Oil, Beans, Nuts, Legumes and Seeds, Herbs and Spices—base every meal on these foods
- Be Physically Active; Enjoy Meals with Others
To view the Mediterranean Diet Pyramid, learn more about the research, and explore recipes, check out the Oldways’ Website.
The Mayo Clinic staff describe the diet in their article “Mediterranean Diet: Choose this heart-healthy diet option.” As the pyramid shows, the diet encourages daily consumption of grains, nuts, fruits, and vegetables. In fact, eating seven to ten servings of fruits and vegetables a day is optimal.
Many of the fats included in the diet, such as those in nuts or olive oil, are monounsaturated “good” fats. Mayo Clinic notes that “the focus of the Mediterranean diet isn’t to limit total fat consumption, but to make wise choices about the types of fat you eat.”
Whole-grain bread is an important part of the diet, but it’s typically eaten without butter or margarine. The omega-3 fatty acids in nuts and fish promote healthy blood vessels. Eat nuts regularly, and eat fish a couple of times a week.
For more about Mediterranean cuisine, see Greek Cooking Offers Healthy Food Options, Healthy Ingredients in Greek Potato Salad, and Greek Spinach Pie.
The Health Benefits of a Mediterranean Diet
The Oldways organization lists the following benefits of the traditional Mediterranean diet:
- Live a longer life: reduction in overall mortality and, in particular, mortality from cardiovascular disease and disease
- Resist chronic diseases: coronary heart disease, cancer, obesity, high blood pressure, hyper-cholesterolemia, hypertension, and diabetes
- Fight cancer
- Lower risk for heart disease along with high blood pressure and high levels of “bad” cholesterol
- Reduced risk of diabetes
- Aid weight loss and weight management efforts
- Ward off depression
- Protect against Parkinson’s disease
- Improve rheumatoid arthritis
- Improve breathing
- Produce higher cognitive scores among babies
Mediterranean food is known for being savory and satisfying. How wonderful that this delectable cuisine also delivers good health and a long life.
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