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Mediterannean Diets

The Mediterranean diet is a heart-healthy mixture of fish, vegetables, legumes and whole grains, with red wine and olive oil playing a smaller but important part on the menu. Countries that follow the Mediterranean diet, with regional variations of course, are France, Italy, Spain and Greece. The French in particular eat a diet high in fatty cheeses and alcohol with no negative effect. French people's propensity to slimness is known as "the French paradox."

  1. Health Effects

    • Research has shown that the typical Mediterranean diet will cut cardiovascular disease and even Alzheimer's risk. As reported by the Mayo Clinic, a recent analysis of more than 1.5 million adults showed that following a Mediterranean diet was associated with a reduced risk of heart disease, cancer, Parkinson's and Alzheimer's. Most medical organizations now encourage healthy adults to follow a Mediterranean type of diet in order to prevent chronic disease.

    Basic Diet Components

    • The idea for the "slow food" movement evolved in Italy, and is in complete accord with Mediterranean diet principles. People following the Mediterranean diet are encouraged to eat red meat sparingly, drink wine in moderation, use olive oil instead of butter, use plenty of herbs and spices rather than salting food heavily, eat fish and poultry at least twice a week, and eat primarily plant-based foods, such as fruits, vegetables, whole grains, legumes and nuts. The Mediterranean diet emphasizes enjoying your meals slowly, and using healthy fats with little sugar.

    Benefits to Cholesterol

    • The Mediterranean diet has been linked to lower levels of LDL ("bad") cholesterol, which builds up deposits in arteries. This may be because there are basically no trans fats, and lower levels of animal fats consumed in this diet. Bread is dipped in olive oil, but not spread with butter as it is in the U.K and U.S. A diet rich in antioxidant fruits and veggies is also very healthy for the heart.

    Tips to Make It Work For You

    • The Mediterranean diet can be easily adapted in the U.S. Make sure you substitute fish and poultry for red meat. Avoid meats like bacon and sausage, which are high in fat and often smoked. For fish, eat fresh or water-packed tuna, trout, salmon, mackerel and herring. Avoid fried fish. Choose olive or canola oil over butter. (Margerine is actually loaded with unhealthy trans fats.) Nuts such as walnuts and almonds are good for snacks. If you drink red wine, stick to about five ounces per day for women and 10 ounces for men. More than this may increase the risk of health problems, including cancer. Garlic, a staple in Mediterranean countries, is excellent for the immune system, and thought to be a cholesterol-buster as well.

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