Well, to begin with, there isn't really any one Mediterranean Diet! There's a whole swag of countries bordering the Mediterranean Sea. The basic Mediterranean Diet has common characteristics even if the sourrounding countries differ in culture, language and recipes to some extent.
* an extensive intake of fruits, vegetables, bread and cereals, potatoes, beans, nuts and seeds
* olive oil is a source of mono-unsaturated fat - common to the Mediterranean area
* some dairy products, fish and even poultry are consumed in sparing to moderate amounts, and some red meat(not much)
* eggs are consumed in low to moderate amount say 1 to 4 eggs a week
* fortunately wine is acceptable but in low quantities ie. 1 - 3 glasses per day
A good question to ask is - Does a Mediterranean-style diet follow American Heart Association dietary guidelines?
Mediterranean-style diets are often close to US dietary guidelines, but not exactly.
People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within US dietary guidelines. More than half the fat calories in a Mediterranean diet come from mono-unsaturated fats (mainly from olive oil). Mono-unsaturated fat doesn't raise blood cholesterol levels the way saturated fat does.
The incidence of heart disease in Mediterranean countries is lower than in the United States. Death rates are lower, too.
However there are some who feel this may not be entirely due to the diet. Lifestyle factors (ie. more physical activity and extended social family support structures) may also play a part. At this stage this is just a theory. However the research tells all - the diet has existed for umpteen years.
If you would like further proof of the mediterranean diet benefits resulting from research and qualified researchers you could try visiting http://content.nejm.org/cgi/content/short/348/26/2599 or http://my.webmd.com/content/article/67/80070.htm. Both of these sites give good 'food for thought'(excuse the pun).
"Olive oil plays a central role, but it is not alone," says Dimitrios Trichopoulos, MD, PhD, of Harvard School of Public Health.
"It's among the divine mix of several factors that, when used in combination, help provide strong evidence of something that is very important -- eating the proper diet can significantly reduce your risk of early death."
He and researchers from Greece studied some 22,000 adults, aged 20 to 86, from all regions of that country; most previous studies tracked only older people who were more likely to die during the study. The participants answered detailed questionnaires about their eating habits throughout the four-year study. Then they were rated on how closely they followed the key principles of the Mediterranean diet.
Sticking to the Mediterranean diet cut the risk of death from both heart disease and cancer. For every two points higher on this 0-to-9 scale -- with top numbers going to those most closely following the Mediterranean diet -- the death rate dropped by 25%.
The findings by Trichopoulos may also help explain why Asians, who typically use these other cooking oils, also have lower disease and death rates. Although they rarely use olive oil, they traditionally follow other principles of the Mediterranean diet -- lots of produce, legumes, nuts, and minimally processed grains, with little saturated fat.
"The message remains the same, and is consistent with other findings: A diet lower in saturated fats and higher in monounsaturated fats, and potentially, polyunsaturates, will result in better health outcomes," says Alice H. Lichtenstein, DSc, of Tufts University and a spokeswoman for the American Heart Association.
"If the main message that Americans get is to just increase their olive or canola oil consumption, that's unfortunate because they will increase their caloric intake and they are already getting too many calories. What they need to do is eat more fruits, vegetables, and legumes and fewer foods rich in saturated fats."
Some of this information has been referenced from The New England Journal of Medicine, June 26, 2003. Dimitrios Trichopoulos, MD, PhD, professor of epidemiology, Vincent L. Gregory Professor of Cancer Prevention, Harvard School of Public Health, Boston. Alice H. Lichtenstein, DSc, senior scientist and director, Cardiovascular Nutrition Laboratory, Jean Mayer USDA Human Nutrition Researcher Center on Aging, Tufts University, Boston; spokeswoman, American Heart Association.
So in a nutshell, there is sound evidence that the Mediterranean Diet can help reduce heart disease, cancer, weight gain and of course reduce the risk of early death. However, it would be a mistake to think this outcome is based on the use of Olive Oil alone. The diet is diverse and allows for taste and creativity which is often lacking in most other diets. This alone warrants further investigation from those who seek a healthy, easy diet that has flavour and is fullfilling. Remember too that just as in all worthwhile diets, moderate level exercise should not be overlooked.
About the author:
Publisher & author: Roy Barker. Roy has an indepth and long established background with the vitamins, minerals and health industry and has researched and experimented with many diets over a thirty year period. Roy is also the author of Safe and Easy Weightloss, a downloadable e-book based on the popular Mediterranean Diet. It can be viewed at http://www.safe-and-easy-weightloss.com
You should always keep in mind that whatever actions you do today can
either help to prevent, delay or minimize the effect of heart disease or
worsen it. The key is to control risk factors. Granted that you cannot
control every risk factor for heart disease such as family history but you
can definitely do something about your behavior. Age and gender also
influence your risk of heart disease.
Major Risk Factors of Heart Disease
Cholesterol Levels
Cholesterol is a type of a lipid, a soft, fatlike substance that serves
as a source of fuel. Excessive cholesterol can cause buildup of
atherosclerotic plaque. Accumulation of plaque in arteries can block blood
flow and lead to a heart attack. LDL cholesterol, the so-called "bad"
cholesterol, is transported to sites throughout the body, where it's used
to repair cell membranes or to make hormones. LDL cholesterol can
accumulate in the walls of your arteries. HDL cholesterol, the so-called
"good" cholesterol, transports cholesterol to the liver, where it's
altered and removed from the body.
Blood Pressure
Normal blood pressure level is defined as less than 130 millimeters of
mercury (mm Hg) for systolic blood pressure and less than 85 mm Hg for
diastolic blood pressure. The higher the blood pressure, the more likely
it is to take a toll on the heart and on the brain. Blood pressure should
be checked whether or not your levels are high. For normal, check once
every two years. For high-normal, check once a year. If extremely high,
you should get immediate care. Then get multiple measurements to know if a
high level is sustained over time.
Diabetes
Another risk factor for heart disease is diabetes, a chronic disease of
insulin deficiency or resistance. Type 2 diabetes, the most common type,
is associated with obesity and may be prevented by maintaining ideal body
weight through exercise and balanced nutrition.
Tips For Controlling Risk of Heart Disease
Stop Smoking
The effect of smoking on your lungs can cause almost every other
medical condition.
Get Active
Routine physical activity is highly recommended and helpful in
controlling obesity. Try to perform 30 minutes of moderate physical
activity every day. Fast walking is one of the best way to prevent heart
disease. If you can lose even a small amount of weight, five pounds for
example, it may have a positive effect on lipid levels and blood pressure
preventing heart disease.
Limit Alcohol Consumption
Limit daily alcohol intake to three ounces or fewer to prevent heart
disease. People who drink large amounts of alcohol (six to eight ounces a
day) tend to have higher blood pressure.
Watch What You Eat
Eat five helpings of fruits and vegetables daily to prevent heart
disease.
Maintain adequate dietary potassium, calcium and magnesium intake.
Reduce saturated fats and cholesterol to stay away from heart disease.
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