The Mediterranean diet is more than just a dietary plan; it's a lifestyle rooted in the traditional cuisines of countries bordering the Mediterranean Sea. Highly recommended by American nutrition experts, this diet emphasizes plant-based foods, moderate amounts of dairy, poultry, eggs, and a significant inclusion of seafood, particularly fish. If you're looking for a heart-healthy eating plan, the Mediterranean diet might be right for you. The diet is known to have an effect on long-term diseases. These include heart and blood vessel problems known as cardiovascular disease.
The Cornerstones of the Mediterranean Diet
The foundation of the Mediterranean diet is plant foods. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. Unsaturated fats are a strength of the Mediterranean diet. Olive oil and nuts are the main sources of fat in the Mediterranean diet. They provide unsaturated fat. Fish also are a key part of the Mediterranean diet. These are known as fatty fish.
Why Fish is a Key Component
Fish is a cornerstone of the Mediterranean diet, recommended at least two to three times a week. This recommendation stems from the numerous health benefits associated with consuming fish, especially its rich content of omega-3 fatty acids. The American Heart Association recommends that we eat fish two times per week. The Mediterranean diet encourages at least three times per week. Unlike trans or saturated fat (which can be found in processed foods and red meat), the fat in fish is great for your health, because it is rich in omega-3 fatty acids.
Omega-3 Fatty Acids: The Powerhouse Nutrient
Omega-3s are unsaturated fats that may lower immune system action in the body known as inflammation. They also may help reduce blood fats called triglycerides, and they affect blood clotting. Our bodies can make most of the types of fats it needs to function correctly from other fats or raw materials. However, when it comes to omega-3 fatty acids, an essential fat that we need for many functions, our body cannot make them from scratch. Omega-3 is an integral part of our cell membranes found throughout our body, and it affects the function of the cell receptors in these membranes. Omega-3s provide the building blocks for creating hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in our cells that regulate genetic function.
Here's a closer look at the benefits:
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- Cardiovascular Health: Omega-3s can lower the risk factors for heart disease, heart attacks, and strokes, one of the world’s leading causes of death, as omega 3s can cause a significant reduction in triglycerides, reduce blood pressure, raise “good” HDL cholesterol levels, and can keep blood platelets from clumping together, forming dangerous clots.
- Brain Health: During pregnancy and early life, omega-3s can promote better brain health, as they are crucial for brain growth and early development in infants. Necessary in infant and brain growth, omega-3s may also play a part in fighting age-related mental decline and Alzheimer’s disease. Several studies have linked higher omega-3 intakes to decreased age-related cognitive degeneration and a lowered risk of Alzheimer’s disease. Studies indicate that people who consume omega-3s more regularly are less likely to be depressed.
- Eye Health: Omega-3s may improve eye health and reduce vision problems.
- Reduced Inflammation: Inflammation is a natural response to infections and damage to your body. However, inflammation occasionally persists for a long time, even without illness or injury. Omega-3 fatty acids can reduce the production of the molecules and substances known to cause chronic inflammation.
Best Fish Choices for the Mediterranean Diet
Lean fish and shellfish also are included in the Mediterranean diet. Shellfish include shrimp, crab, clams and scallops. Fresh or water-packed tuna, salmon, trout, mackerel and herring are healthy choices. When selecting fish for your Mediterranean diet, consider both the omega-3 content and sustainability.
- Salmon: Rich in omega-3 fatty acids and a good source of protein, salmon is a popular and versatile choice.
- Mackerel: Another excellent source of omega-3s, mackerel is a flavorful and oily fish that can be grilled, baked, or smoked.
- Sardines: These small, oily fish are packed with omega-3s and calcium. They can be eaten whole, including the bones, for added nutritional benefits.
- Tuna: Choose fresh or water-packed tuna.
- Herring: A strong-flavored fish often enjoyed pickled or smoked, herring is high in omega-3s and vitamin D.
- Trout: A freshwater fish with a mild flavor and good source of omega-3s.
- Cod: Cod -Cod is the preferred fish for this recipe, however any mild in flavor, firm white fish will work. Haddock, and Pollock are good substitutes, just keep in mind you are looking for thick cuts, approx. 1 inch. Do not sub out for flounder or tilapia.
Mercury Levels: A Word of Caution
Choose fish that are low in mercury, such as the ones listed above. Too much mercury can harm the brain and nervous system over time. Children and people who are pregnant or breastfeeding may want to limit certain types of fish due to mercury levels. As long as they’re fully cooked, shrimp are safe for pregnant women to eat. The fish lowest in mercury are better for pregnant and breastfeeding people to eat.
Incorporating Fish into Your Mediterranean Diet
Adding baked, pan-seared, steamed, air-fried or grilled fish to your meal provides you with lots of nutrition benefits. Here are some flavorful ways to enjoy fish as part of your Mediterranean diet:
- Mediterranean Baked Cod: Delicate flakey cod simmered in a tomato sauce bursting with mediterranean flavors. Bursting with bright and bold flavor, this Mediterranean fish is seasoned with herbs and gently simmered in a vibrant olive, onion, and garlic tomato sauce.
- Grilled Salmon with Lemon and Herbs: A simple yet delicious way to enjoy salmon, seasoned with fresh herbs and a squeeze of lemon.
- Tuna Salad with Olive Oil and Vegetables: A healthier alternative to traditional mayonnaise-based tuna salad, using olive oil and plenty of fresh vegetables.
- Seafood Paella: A classic Spanish dish featuring rice, seafood, and vegetables, seasoned with saffron.
Additional Tips for Embracing the Mediterranean Diet
Want to try the Mediterranean diet? Beyond incorporating fish, here are some other key aspects of the Mediterranean diet:
- Eat more fruits and vegetables. Each day, aim for 2 to 3 servings of fruit and four or more servings of vegetables. One serving of fruit equals a medium piece of whole fruit or one cup of chopped.
- Choose whole grains. Switch to whole-grain bread, cereal and pasta. You also can try other whole grains, such as bulgur, barley and farro. If you eat about 2,000 calories a day, aim to have at least 3 ounces of whole grains. You can get 1 ounce from a slice of bread, a cup of ready-made cereal, or half a cup of cooked rice or pasta.
- Use unsaturated fats from plants. Replacing saturated fats with unsaturated fats may help lower the risk of heart disease. For example, you could replace butter with olive, canola, or safflower or sunflower oil in cooking or at the table.
- Get nuts. Each week, aim to eat four servings of raw, unsalted nuts.
- Enjoy some dairy. Some good choices are skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt. Limit how much cheese you eat. One serving is about the size of four dice. And cut back on higher fat dairy.
- Reduce red and processed meat. Eat more fish, poultry or beans instead. If you eat meat, make sure it's lean and keep portions small.
- Spice it up. The Mediterranean diet has a lot of flexibility, so you can make it a delicious and nutritious way to eat.
A Historical Perspective
The diet is filled with foods traditionally found in southern France, most of Italy, Greece, and Crete and influences the southern Mediterranean and Middle Eastern Cuisine. However, the true history of the Mediterranean diet is based on the diets of many ancient peoples, with the singular source being lost in time as they sink into the eating habits of the Middle Ages. In France during the medieval period, salt-water fish was much rarer and mostly reserved for the wealthy. In Italy, a source called the Excerpta Vinidarii attributed to the Goth cook Vinidarious held several discussions on diet, food, and recipes.
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