What is a Mediterranean Diet?
The Mediterranean diet is a style of eating that's been proven to reduce the risk of heart disease and diabetes, among other health benefits.
It consists largely of whole grains, vegetables, fruits and nuts—and it includes a good amount of olive oil. Although the Mediterranean diet isn't a strict set of rules, here are some tips for incorporating these habits into your life:
The diet isn't a strict set of rules.
The Mediterranean diet is not a strict set of rules, but rather an eating plan based on the traditional cuisines of Greece, Italy, and other countries that border the Mediterranean Sea.
It emphasizes plant-based foods like fruits and vegetables; whole grains; legumes such as beans; nuts and seeds; herbs and spices; fish—especially fatty fish like mackerel or sardines.
Foods to avoid include red meat (beef), butterfat (butter), sweets including pastries filled with butter or other fats/oils.
Olive oil is one of the main sources of monounsaturated fat in the Mediterranean diet.
Monounsaturated fats are considered healthy fats, because they lower your bad LDL cholesterol and raise your good HDL cholesterol levels. They also help reduce inflammation in the body—which is important for a long and healthy life.
Olive oil is rich in vitamin E, a powerful antioxidant that can help protect cells from damage by free radicals caused by smoking, UV radiation exposure (from sunlight), and air pollution particles like cigarette smoke or car exhaust fumes. Olive oil also contains oleic acid (also found in avocados), which has been shown to reduce blood cholesterol levels when consumed along with other foods such as nuts or seeds that contain polyunsaturated fatty acids (PUFAs).
Try to limit red meat to no more than a few times a month.
Red meat has been linked to an increased risk of heart disease and diabetes. The saturated fats found in red meat are also linked to high cholesterol, which can increase your risk for stroke, heart attacks and certain types of cancer.
Red meat is also high in calories and protein, so it can be difficult to limit your intake without feeling deprived or hungry. A major source of iron in the diet—which helps move oxygen through the blood—red meat delivers more than any other food group except eggs.
If you're going to eat red meat at all, try making sure it's leaner cuts (like sirloin tip or top round). At least trim off as much visible fat on them as possible before cooking them; then drain off any excess grease after cooking so that you don't accidentally consume it later when eating your meal (you'll want only about 4-6 ounces per day).
Try to eat fish at least twice a week, especially fatty fish such as salmon, trout, sardines, mackerel and herring.
Eating fish is a good way to get healthy proteins, fats and vitamins. Fatty fish contain omega-3 fatty acids, which are known to reduce the risk of heart disease by lowering blood pressure and reducing cholesterol levels. They also provide selenium, vitamin D and vitamin B12 (a nutrient that helps prevent cognitive decline). The American Heart Association recommends eating at least two servings of fatty fish per week in order to reap these benefits.
Experiment with herbs and spices.
Herbs and spices are a great way to add flavor to your Mediterranean diet. Try experimenting with basil, dill, oregano, rosemary or thyme in your cooking. You'll be amazed at how easy it is to get creative with herbs and spices—just look for recipes online! Herbs and spices are also a good source of antioxidants. Antioxidants fight off free radicals that cause cell damage in the body (which can lead to cancer). In fact, many people believe that eating fresh herbs regularly can reduce the risk of heart disease and cancer.
Think about snacks and desserts.
When you're on a diet, snacks are an important consideration. If you're like most people, you don't eat three square meals per day and then call it quits until the next meal. In fact, many of us choose to snack any time we feel hungry between meals. So how do you make sure your snacks are healthy?
Choose snacks that are small in size so they don't interfere with your appetite at mealtime.
Eat them at regular intervals so they don't throw off your schedule or make you ravenous by the time dinner rolls around.
Eat them in moderation (no more than 100 calories or 15 grams of carbs) so they fit into the context of a healthy diet overall and aren't overeating opportunities disguised as nourishment.
The Mediterranean diet offers many health benefits, but you may have to make some big changes to your eating patterns.
The Mediterranean diet is often touted as one of the healthiest diets around, and with good reason. It's been shown to reduce your risk of heart problems, stroke, cancer and diabetes.
But while it may be easy to add some extra vegetables or fish to your plates, making big changes to your eating habits can be difficult.
Here are some strategies that may help you stick with a Mediterranean-style diet:
Eat more fruits and vegetables. Research has shown that eating five servings of fruits or vegetables a day can reduce your chances of heart disease by up to 30%. Try substituting fruit for dessert once in awhile, or eat half an apple instead of snacking
on chips or cookies before dinner.
Reduce red meat consumption. Red meat is high in saturated fat — which increases cholesterol levels — so try replacing red meat with poultry, fish and legumes like beans instead; they're packed with protein without all those nasty fats! You should also avoid processed meats like bacon because they contain nitrates which have been linked to cancerous growths (see our related article).
In conclusion, I think the Mediterranean diet is a healthy way to eat. It offers many health benefits and can help reduce your risk of developing serious conditions like heart disease and cancer.
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Editors - America's Test Kitchen
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