Mediterranean Diet: Food List, Health Benefits, and Risks:
A diet based on the traditional culinary methods of the countries bordering the Mediterranean Sea is known as the Mediterranean diet. The ebb and flow dietary guidelines of the American Heart Association are maintained by the Mediterranean eating plan.1 It has been discovered to help with weight loss, improve glucose and pulse, reduce the risk of heart disease and several other disease types, and that's only the tip of the iceberg.
The fundamentals of the Mediterranean diet, potential benefits and risks, how to set up an eating plan, and a list of food groups to include are all covered in this article.
Lentil soup in a bowl
The Mediterranean diet is based on the traditional foods consumed by people in countries along the Mediterranean Sea, such as Italy, Spain, Greece, Lebanon, Cyprus, and Morocco. These countries have been associated with better overall health and a lower risk of chronic diseases compared to many other regions. Researchers attribute this to their dietary and lifestyle choices.
The specifics of the Mediterranean diet may vary due to cultural, ethnic, religious, geographical, agricultural, and economic factors. However, some common elements include a focus on consuming plenty of plant-based foods, a moderate intake of dairy products, and the use of olive oil as the primary source of fat. Fish and poultry are more commonly consumed than red meat, and moderate consumption of wine is also a part of the diet. Fruits often replace sugary desserts.
The Mediterranean diet offers several potential benefits, including promoting heart health, reducing the risk of cancer, aiding in weight loss, and improving blood pressure levels.
Reducing the Risk of Heart Disease
Numerous studies have consistently demonstrated that the Mediterranean diet effectively lowers the risk of cardiovascular disease. A 2019 review published in Circulation Research examined various studies on the impact of the Mediterranean diet on cardiovascular health and found solid and consistent evidence supporting its benefits. The authors of the review suggest that adhering to the Mediterranean diet can enhance cardiovascular health, reduce the risk of stroke, and decrease the overall incidence of cardiovascular disease.
Improved Blood Pressure
The Mediterranean diet encourages the consumption of vegetables, fruits, legumes, nuts, seeds, and healthy fats while discouraging foods high in salt and saturated fats. This approach may contribute to lower blood pressure in the long run. A 2017 study aimed to determine the effects of strict adherence to the Mediterranean diet on blood pressure and endothelial function (the linings of blood vessels and lymph vessels). The researchers found that adults who followed the Mediterranean diet strictly experienced significantly lower systolic blood pressure and improved endothelial function over six months.
In summary, the Mediterranean diet is recognized for its potential to promote heart health, reduce the risk of cardiovascular disease, improve blood pressure, and offer other health benefits.
Systolic blood pressure:
Systolic blood pressure is an important measurement used to assess cardiovascular health. It represents the pressure in the arteries when the heart contracts and pumps blood out to the rest of the body. When systolic blood pressure is too high, it can put a strain on the heart and blood vessels, increasing the risk of various health conditions, including heart disease and stroke.
Maintaining a healthy systolic blood pressure is crucial for overall well-being. The ideal range for systolic blood pressure is generally considered to be below 120 millimeters of mercury (mmHg). However, individual targets may vary depending on factors such as age, underlying health conditions, and overall cardiovascular risk.
High systolic blood pressure, also known as hypertension, is typically defined as having a reading of 130 mmHg or higher. Hypertension can be categorized into different stages based on the severity of the condition:
1. Elevated Blood Pressure: Systolic blood pressure ranging from 120 to 129 mmHg and diastolic blood pressure (the pressure in the arteries when the heart is at rest between beats) below 80 mmHg.
2. Stage 1 Hypertension: Systolic blood pressure ranging from 130 to 139 mmHg or diastolic blood pressure ranging from 80 to 89 mmH.
Reduced LDL Cholesterol:
The Mediterranean diet is often recommended as a heart-healthy diet, and it can also be beneficial for controlling LDL cholesterol levels. LDL cholesterol, often referred to as "bad" cholesterol, is a type of cholesterol that can contribute to the development of plaque in the arteries, increasing the risk of heart disease.
The Mediterranean diet is known for its heart-healthy benefits, and it can also be effective in controlling LDL cholesterol levels. LDL cholesterol, often referred to as "bad" cholesterol, is a type of cholesterol that can contribute to the development of plaque in the arteries, increasing the risk of heart disease.
The Mediterranean diet emphasizes the consumption of whole, minimally processed foods, particularly plant-based foods. Fruits, vegetables, whole grains, legumes, and nuts are staple components of this diet. These foods are rich in fiber, which has been shown to help lower LDL cholesterol levels. They also contain plant compounds and antioxidants that have cholesterol-lowering effects.
Healthy fats are an essential part of the Mediterranean diet. Olive oil is the primary source of fat and is rich in monounsaturated fats, which have been associated with lower LDL cholesterol levels. The diet also includes moderate consumption of fatty fish, such as salmon, sardines, and mackerel, which are high in omega-3 fatty acids. These fatty acids can help reduce LDL cholesterol.
The Mediterranean diet encourages a limited intake of red meat and processed foods. These types of foods often contain high levels of saturated and trans fats, which can raise LDL cholesterol levels. Instead, the diet promotes the consumption of lean protein sources, such as fish and poultry.
Dairy products, such as yogurt and cheese, are included in moderation in the Mediterranean diet. Choosing low-fat or reduced-fat options can help limit the intake of saturated fats.
By following the principles of the Mediterranean diet and incorporating these dietary changes, individuals may experience improvements in their LDL cholesterol levels and overall heart health. It's important to note that individual results may vary, and consulting with a healthcare professional or registered dietitian is recommended for personalized advice on managing cholesterol.
One study conducted in 2017, which included individuals at high risk for cardiovascular disease, found that strictly following a Mediterranean diet that included extra virgin olive oil could lead to a decrease in LDL cholesterol levels. This type of cholesterol is considered detrimental to heart health.
Prevention or Management of Type 2 Diabetes:
When it comes to preventing or managing type 2 diabetes, adopting a healthy eating plan is crucial, and the Mediterranean diet may be beneficial in this regard. In a study called PREDIMED conducted in 2014, participants without diabetes were divided into groups, with one group following a Mediterranean diet supplemented with extra virgin olive oil, another group following a Mediterranean diet supplemented with nuts, and a third group following a low-fat diet. The findings showed that compared to the low-fat diet, those on the Mediterranean diet with olive oil supplementation experienced a 40% reduced risk of developing diabetes, while those on the Mediterranean diet with nut supplementation had an 18% reduced risk.
Slow Down Cognitive Decline:
In terms of cognitive health, a systematic review and meta-analysis examined the relationship between the Mediterranean diet and cognitive function in healthy adults. The review concluded that individuals who adhered to the Mediterranean diet may lower their risk of mild cognitive impairment and Alzheimer's disease. Furthermore, positive associations were observed between adherence to the Mediterranean diet and overall cognitive function, working memory, and episodic memory. Therefore, following the Mediterranean diet is recommended as a dietary approach to prevent or delay cognitive disorders and improve cognitive functions.
Weight loss:
The Mediterranean diet is a healthy choice for those looking to lose weight. A large study found that following this diet can reduce the risk of abdominal obesity and help maintain weight loss in the long term. The diet focuses on shifting your relationship with food and includes many nutritious foods that aid in weight loss and prevent weight gain.
The Mediterranean diet emphasizes plant-based foods, healthy fats like olive oil, and whole grains, fruits, and vegetables. These foods are filling, high in fiber, and promote satiety, which can help with weight management. The diet also discourages sugars and processed foods, which are linked to weight gain, and encourages portion control.
In addition to weight loss, the Mediterranean diet has shown potential benefits for arthritis pain relief. Studies have found that following this diet can lead to decreases in subjective pain, likely due to the anti-inflammatory properties of the foods typically consumed on the diet. It may provide relief for various forms of arthritis, including osteoarthritis and rheumatoid arthritis.
Cancer Protection:
The Mediterranean diet has also been associated with cancer protection. The antioxidant-rich and anti-inflammatory effects of the diet may contribute to a lower risk of death from certain cancers and improved outcomes for cancer survivors. These include colorectal, head and neck, respiratory, gastric, liver, and bladder cancers.
Overall, the Mediterranean diet offers a holistic approach to health and well-being, providing benefits for weight loss, arthritis pain management, and cancer prevention.
If you have a chronic medical condition, it is important to consult with your healthcare provider before making any changes to your diet to ensure it is appropriate for you.
Risk:
When following the Mediterranean diet, it's essential to make sure you are still getting all the necessary nutrients while reducing your intake of red meat and dairy. For example, you may need to focus on alternative sources of iron when limiting red meat and find other sources of calcium when limiting dairy.
Be cautious about the type and amount of fish you consume. Some fish, such as mackerel, shark, and swordfish, may contain high levels of mercury and should be consumed in moderation. Safer fish options include salmon, haddock, flounder, freshwater tuna, and shrimp.
While the Mediterranean diet allows for moderate wine consumption, it is important to avoid alcohol if you are pregnant, have an alcohol use disorder, or are taking medications that can interact with alcohol. Alcohol should also be avoided if you have specific medical conditions or risk factors.
Here are some practical tips for creating a Mediterranean diet meal plan:
1. Include more legumes, such as lentils, beans, peas, and chickpeas, aiming for at least three servings per week.
2. Limit alcohol consumption, choosing red wine over other alcoholic beverages. Men should not exceed two 5-ounce glasses per day, while women should stick to one glass per day.
3. Consider meat as a side dish rather than the main focus of the meal. Opt for lean poultry in small portions (3-4 ounces) and consume red meat only occasionally. Increase your intake of fish, aiming for two to three servings per week.
4. Reduce your consumption of sweets and satisfy your sweet tooth with fresh or poached fruits. Aim for at least three servings of fruit per day.
5. Cook with olive oil, replacing other oils and fats like butter and margarine. Incorporate foods naturally high in healthy fats, such as nuts (walnuts and almonds), oily fish (salmon and sardines), and avocado.
6. Stay hydrated by drinking plenty of water and replacing sugary beverages with water.
7. Include whole-grain bread and other whole grains in your diet. Choose bread without added sugars or butter and explore different types of whole grains like bulgur, farro, and barley.
By following these tips, you can create a simple and understandable Mediterranean diet meal plan that promotes good health and well-being.
proteins:
- It is advisable to limit the consumption of beef, pork, processed meat, and cured meats due to their higher saturated fat content and potential health risks associated with excessive intake.
Oils and Fat:
- The Mediterranean diet emphasizes the use of healthy fats.
- Olive oil is a staple in this diet and can be used liberally in cooking, dressings, and sauces.
- Avocados and olives, along with avocado oil, are also excellent sources of healthy fats and can be included in your meals.
- Walnut oil can be used occasionally to add flavor and nutritional value to your dishes.
- Lighter oils like sesame and walnut can be used occasionally, but it's important to remember moderation.
- It is advisable to limit the consumption of margarine, butter, and refined oils like soybean or canola oil, as they are higher in saturated and trans fats.
Fruits and Vegetables:
- The Mediterranean diet encourages the consumption of a wide variety of fruits and vegetables.
- You can freely enjoy all types of fruits and vegetables, both starchy and non-starchy.
- Starchy vegetables include potatoes, corn, and root vegetables like carrots and beets.
- Non-starchy vegetables include artichokes, broccoli, cucumbers, leafy greens, peppers, tomatoes, and many more.
- Incorporating a colorful assortment of fruits and vegetables into your meals provides a wide range of vitamins, minerals, and antioxidants.
Nuts and Seeds:
- Nuts and seeds are part of the Mediterranean diet but should be consumed in moderation due to their calorie density.
- Walnuts, almonds, sunflower seeds, cashews, and unsweetened nut butter (such as almond butter and peanut butter) can be enjoyed occasionally as a source of healthy fats, fiber, and protein.
- It is important to choose unsweetened varieties of nut butter and avoid sugar-coated or sweetened nuts.
Conclusion:
The Mediterranean diet is a flexible and balanced eating pattern that incorporates a wide variety of plant-based foods, lean proteins, healthy fats, and moderate consumption of dairy products. It encourages the inclusion of fruits, vegetables, whole grains, nuts, seeds, and olive oil as primary components of meals. The diet also allows for the occasional consumption of eggs, fish, seafood, poultry, and dairy products.
It emphasizes the use of olive oil and other healthy fats while limiting the intake of saturated and trans fats. Processed meats, refined oils, and added sugars should be avoided or limited. The Mediterranean diet offers numerous health benefits, such as reducing the risk of heart disease, certain cancers, and weight gain, as well as helping to regulate blood pressure and alleviate arthritis pain.
It's important to note that while the Mediterranean diet is generally considered safe and beneficial for most people, it's always a good idea to consult with a healthcare provider, especially if you have any specific health conditions or take medications. They can provide personalized guidance and ensure that you're meeting your nutritional needs.
