Want a delicious way to improve your health? Go Mediterranean

The Mediterranean diet is one of the best (and delicious!) ways to attain a healthier heart, among other advantages.

The Mediterranean diet gained strong recognition for its health benefits in the 1990s by Harvard professor Dr. Walter Willet of the School of Public Health. Since then, the nutritional benefits have gained popularity as more evidence emerges on their role in reducing metabolic syndrome.

Metabolic syndrome is a term applied to a number of risk factors for heart disease. These include stroke, diabetes, coronary artery disease, and obesity. Metabolic syndrome currently affects 1 in 2 people.

What is the Mediterranean diet?
The Mediterranean diet is based on natural foods from coastal regions in Southern Italy and Greece. The diet is based largely on olive oil, dried fruits and vegetables, dairy, meat, cereals and a moderate amount of fish, all of course accompanied by a moderate amount of wine.


Why is this diet better than others?
The diet is high in fiber and low in saturated fat. Fiber keeps one full for longer periods of time. Saturated fat is generally not healthy and high levels are associated with cardiovascular disease and cancer.

While the Mediterranean diet does not limit fat, it includes beneficial fats rather than the bad fats. The diet includes nuts and avocados, for example, which contain monounsaturated fats. In addition, fish such as salmon, sardines, tuna and trout, are rich in omega-3 fatty acids. Omega-3 fatty acids carry a number of health benefits such as preventing blood clots, stroke and heart attacks. Omega-3 fatty acids are also thought to prevent neurological disorders such as Alzheimer’s disease. These types of fats are good for human health.

The health benefits of olive oil are also key components of the diet’s success. And Mediterranean diners sure do use a lot of olive oil with almost everything they eat. While olive oil has calories that do not keep one thin, it has a number of vitamins (A, B-1, B-2, C, D, and E) and iron that are good for the digestive system. Olive oil can also help urinary tract infections and gallbladder problems.  Furthermore, olive oil is thought to be beneficial to the skin! (Talk to a dermatologist about how olive oil can improve skin.)

Red wine, when drank moderately, can be beneficial to one’s health. Red wine has flavanoids and antioxidants, which are thought to ward off some cancers and cardiovascular disease.

In November of 2010, UNESCO added the diet to its ‘Representative List of the Intangible Cultural Heritage of Humanity.’ (see the description on the UNESCO website here)