There are many health benefits associated with the Mediterranean diet. "Research has shown that it decreases the risk of heart disease and mortality. The diet is associated with lower levels of total cholesterol, LDL cholesterol (bad cholesterol), and triglycerides. It may also lower blood pressure," said Haynes. "The Mediterranean diet is also related to a significant decrease in the risk for type 2 diabetes."
The diet is rich in antioxidants, anticarcinogenic properties, and fiber which have all been associated with reduced risk of some cancers. The diet is also linked to reduced risk for developing mild cognitive impairment, as well as Alzheimer's disease, due to the fact that it has been shown to improve poor cholesterol levels, blood sugar levels, and blood vessel health, all of which are associated with mild cognitive impairment.
The diet of people living in the Mediterranean is high in whole grains, legumes, beans, nuts, and seeds. Fruit and vegetable intake is high as well (average nine servings a day). Olive oil is the primary source of dietary fat.
The diet is low in saturated fat, hydrogenated oils, and cholesterol. It contains fresh rather than processed foods and a variety of herbs and spices. There is low to moderate intake of dairy products, fish, poultry, eggs, and red wine, and little red meat. Fresh fruit is the preferred dessert.
The end result is that the Mediterranean diet is a healthy eating pattern according to Christeena Haynes, nutrition and health education specialist, University of Missouri Extension.
LIFE APPLICATION
So how can you apply the Mediterranean diet to your life? Haynes says to eat more fresh fruits and vegetables and make plant-based foods (whole grains, nuts, and legumes) your main source of nutrition.
Use olive oil instead of butter or other animal fats when cooking. Use whole grains in place of refined grains whenever possible. Consume low to moderate amounts of dairy, poultry, and eggs, and little red meat. Eat seafood at least twice a week. Snack on small portions of nuts.
"A big part of it is to avoid processed and convenience foods and use herbs and spices to season food instead of salt," said Haynes. "It is also important to choose fresh fruit for dessert to avoid refined sugars, flours, and saturated fat."
