The Mediterranean diet, rooted in the traditional cuisines of countries bordering the Mediterranean Sea, has garnered significant attention as one of the most well-studied and recommended eating patterns globally. This dietary approach emphasizes a holistic lifestyle, integrating balanced eating, regular physical activity, adequate rest, and strong social connections. The Oldways Mediterranean Diet, in particular, provides a structured framework for adopting this healthful way of life.
The Foundation of the Mediterranean Diet: A Pyramid to Health
The Oldways Mediterranean Diet is often visualized as a pyramid, with each level representing the frequency and importance of different food groups. Starting at the base, the pyramid emphasizes physical activity and social connections, recognizing their integral role in overall well-being.
Moving upwards, the core of the diet consists of foods to be enjoyed daily:
- Whole grains: These provide essential fiber and nutrients.
- Fruits and vegetables: Abundant in vitamins, minerals, and antioxidants. Aim for 2 to 3 servings of fruit and four or more servings of vegetables each day.
- Beans and legumes: Excellent sources of plant-based protein and fiber.
- Herbs and spices: Used generously to flavor food, reducing the need for salt.
- Nuts and seeds: Provide healthy fats, protein, and fiber. Aim to eat four servings of raw, unsalted nuts each week.
- Healthy fats: Olive oil, the heart and soul of the Mediterranean Diet, is the primary source of fat.
Further up the pyramid, we find foods to be consumed in moderation:
- Fish and seafood: Typically eaten at least twice a week, providing omega-3 fatty acids. Aim to eat fish or shellfish 2 to 3 times a week. Fresh or water-packed tuna, salmon, trout, mackerel, and herring are healthy choices.
- Dairy: Especially fermented dairy like yogurt and traditional cheese, consumed frequently in moderate portions. Some good choices are skim or 1% milk, low-fat cottage cheese, and low-fat Greek or plain yogurt. Limit cheese consumption to one serving (about the size of four dice) and cut back on higher fat dairy.
- Eggs and poultry: Included in moderation.
At the very top of the pyramid, foods to be eaten sparingly:
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- Red meat and sweets: Rarely consumed.
Heart Health: The Cornerstone of Mediterranean Diet Benefits
The Mediterranean Diet's positive impact on heart health is one of its most well-documented benefits. This dietary pattern limits saturated fat, which typically comes from animal products like red meat and butter. Instead, it emphasizes sources of unsaturated fats, such as olive oil, nuts, and fish.
Olive Oil: Extra virgin olive oil should be your main cooking oil, used for sauteing, grilling, roasting, and pan-frying.
Nuts: Walnuts, in particular, are certified through the American Heart Association’s Heart-Check program. Research has shown walnuts can support cardiovascular health and lessen the risk for cardiovascular disease. Eating five or more servings (one serving = one ounce) per week was associated with a 14% lower risk of death (from any cause), 25% lower risk of dying from cardiovascular diseases, and a gain in about 1.3 years of life expectancy, compared to those who didn’t consume walnuts.
Fatty Fish: Omega-3s are unsaturated fats that may lower inflammation and help reduce blood fats called triglycerides, and they affect blood clotting.
Unsaturated fats can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke.
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Beyond the Heart: Additional Health Benefits
The Mediterranean Diet extends its benefits far beyond just heart health.
Diabetes Prevention: The Mediterranean diet relies on honey and cinnamon as sweeteners, and the primary source of sugar is fruit, it’s associated with a decreased risk of Type 2 diabetes.
Gut Health: The fibrous staples in the Mediterranean diet, like beans, lentils, apples, and brown rice, are associated with more regular bowel movements and lower blood pressure, cholesterol and blood sugar levels and affect the health of the gut microbiome.
Cancer Prevention: Adhering to the Mediterranean diet may also lower the risk of death from cancer, in addition to reducing the chances of several particular types - including breast, colorectal, head and neck and lung cancers.
Brain Health: Adhering to a Mediterranean diet could reduce risk of dementia among seniors by almost 25%. According to the National Institute on Aging, the diet is associated with fewer signs of Alzheimer’s disease in the brain.
Read also: Delicious Mediterranean Recipes
The Mediterranean Diet and Weight Management
Losing weight on the diet requires regular physical activity and being careful about portion sizes.
A Sustainable and Delicious Approach to Eating
One of the appealing aspects of the Mediterranean Diet is its sustainability. Studies indicate that switching to a Mediterranean Diet can cut greenhouse gas emissions, as well as land, water, and energy use, compared to our current highly processed, meat-heavy way of eating. Choosing a plant-based diet, instead of the budget MyPlate diet, could save money and provide vastly more servings of vegetables, fruits, and whole grains.
Embracing the Mediterranean Lifestyle
Beyond the specific foods, the Mediterranean Diet emphasizes a holistic approach to health.
Physical Activity: At the base of the Mediterranean Diet is physical activity. Walking was a major source of physical activity for most people in the Mediterranean, and it remains a wonderful way to get moving every day.
Social Connections: Sharing meals with others is also at the foundation of the Mediterranean Diet. Eating together can help reduce stress, build family relationships, and improve the quality of food choices, as well as the quantity (better portion control).
Practical Tips for Adopting the Mediterranean Diet
- Eat more fruits and vegetables: Aim for 2 to 3 servings of fruit and four or more servings of vegetables each day. Select seasonal and local fruits and vegetables.
- Choose whole grains: Switch to whole-grain bread, cereal, and pasta.
- Use unsaturated fats from plants: Replace saturated fats with unsaturated fats.
- Eat more seafood: Eat fish or shellfish 2 to 3 times a week.
- 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.
- Reduce red and processed meat: Eat more fish, poultry, or beans instead.
- Spice it up: Use aromatic herbs and spices to season foods, rather than salt.
- Stay hydrated: Drink plenty of water throughout the day.
- Get enough sleep: Aim for 7-8 hours of sleep per night.
- Cook and enjoy more meals at home: Cook once, eat twice.
- Be mindful of portion sizes: Enjoy a balance of foods in moderation.
- Share meals with family and friends: Eating together can help reduce stress and build relationships.
- Engage in regular physical activity: Aim for at least 30 minutes of moderate physical activity each day.
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