The Mediterranean diet has experienced popularity lately with the release of several studies promoting its use of fresh foods, whole grains and healthy fats.

However, when we say the Mediterranean diet we don’t mean a plan to follow to lose weight, but instead simply eating in tune with the diet of people living near the Mediterranean.  These people, living in Greece, Spain or Italy have been shown to live longer and have fewer instances of heart disease and other health problems.  Think of the Mediterranean diet as a lifestyle, not a diet plan.

Live Life to the Fullest

This may well be the most important aspect of the Mediterranean diet.  The Mediterranean culture is known for its love of life and appreciation of food, company, wine and nature.  Meals are served in segments and often stretched out over the course of an hour or two; wine is savored as are coffee and conversation.  People in this region also walk more, often doing daily grocery shopping at specialty stores rather than the American style of one-stop shopping.

The Mediterranean Diet

While the diet of Mediterranean people may seem exotic to us, it’s simply based on the area’s local foods and cultures.  So, while American food staples include corn and wheat, beef and dairy, the Mediterranean food staples are whole grains, seafood, nuts and, of course, olive oil.  Mediterranean culture encourages the use of fresh fruits and vegetables, leaner meats from grass-fed animals, honey instead of sugar and few refined or processed foods.  The combination of food staples and cultures leads to the healthy diet nutritionists everywhere are advocating.

A Healthier Diet

A recent study followed elderly people for more than ten years and found that the Mediterranean diet lowered risk of death by 23%; moderate alcohol consumption lowered risk of death by 22%; regular exercise lowered it by 37%; and avoiding smoking by 22%.  Following all four factors combined lowered the risk of death by 65%.

American versus Mediterranean Diets

In general, the American diet is high in saturated fats, cholesterol and processed foods.  American’s consume large amounts of cholesterol rich red meat and eggs, deep fried or fast food (known for its high fat and sugar content) and calorie rich desserts.  Our fruit juices are made of mostly sugar, and partially hydrogenated oil and high fructose corn syrup are often in the top three ingredients of most processed foods.  Carbohydrate foods, such as bread, crackers, bagels, white rice and pasta contain refined, bleached and processed flour that retains very little of the wheat’s original nutrients.

The Mediterranean diet however is rich in whole grains such as couscous, barley, polenta, wild rice and semolina.  Meat is eaten in small quantities, and usually in the form of omega-3 rich fish.  Sources of fat include olive oil, flaxseed, avocado and fish; these all contain the healthy fats that are good for your cholesterol.  Add that all up with plenty of fresh fruits and vegetables, smaller portions and red wine, and you’ve got a recipe for a healthy heart.

Make your own Mediterranean meals by checking out any of the great cookbooks available.  Many offer fast meal options if you’re pressed for time.

Sources:

http://www.webmd.com/diet/features/the-mediterrean-diet

http://www.webmd.com/food-recipes/news/20071210/mediterranean-diet-adds-years-life

http://www.cbsnews.com/stories/2004/09/21/earlyshow/contributors/emilysenay/main644874.shtml

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