Mediterranean Diet Basics: Everything You Need to Know
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Science Behind the Diet
The Mediterranean diet is primarily known for its heart-healthy attributes. It blends the basics of healthy eating with traditional flavors and cooking techniques from the Mediterranean Sea region. In the 1960s, researchers observed fewer deaths related to coronary heart disease in Mediterranean countries, including Greece and Italy, when compared to the US and northern Europe. Subsequent studies depicted a connection between the Mediterranean diet and reduced risk factors for cardiovascular disease. Healthy fats are a staple in the Mediterranean diet. Monounsaturated fats, found in olive oil, nuts, and seeds, are the principal fat source in the Mediterranean diet. Monounsaturated fats do not raise blood cholesterol levels the way saturated fats from animal products do. Rather, they have been shown to lower LDL cholesterol, or “bad” cholesterol, levels, thus reducing the risk of cardiovascular events, like stroke and heart attack. Those who follow the Mediterranean diet tend to eat much less saturated fats than those who follow the average American diet. Fatty fish, a main protein source of the Mediterranean diet, are rich in omega-3 fatty acids. Omega-3 fatty acids are a type of polyunsaturated fat that may help reduce inflammation in the body as well as decrease triglycerides, reduce blood clotting, and lower the risk of stroke and heart failure. Other than heart-healthy benefits, the Mediterranean diet may also play a role in weight loss, improved rheumatoid arthritis symptoms, and reduced risk of Alzheimer’s disease, type 2 diabetes, and various types of cancer.
Foods to Eat
Daily, Without Restrictions Throughout the Week, In Moderation Once or Twice a Month, In Small Portions
Mediterranean Diet Meal Examples
Snacks
Transitioning to the Mediterranean Diet
Make transitions gradual over weeks or months so your new eating style becomes a habit rather than a phase. Make sure to incorporate other lifestyle habits to optimize your health!
Stock Your Kitchen for Success
Keep a variety of staple foods handy and in their proper places to make preparing healthy meals simple.
In the Fridge
In the Freezer
In The Pantry
The Bottom Line
The Mediterranean diet eating pattern is not one defined diet, but rather an overall eating style that features plant-based foods that are rich in healthy fats and fiber, rather than animal sources. This delicious way to eat blends traditional flavors and cooking methods of the Mediterranean, all while promoting health and preventing chronic disease.
References:
Cleveland Clinic. Mediterranean Diet. Cleveland Clinic Website. https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet. Reviewed September 1, 2017. Accessed October 23, 2019. Mayo Clinic Staff. Mediterranean diet: A heart-healthy eating plan. Mayo Clinic Website. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801. Published June 21, 2019. Accessed October 23, 2019. American Heart Association. Mediterranean Diet. American Heart Association Website. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet. Reviewed April 18, 2018. Accessed October 23, 2019. National Institutes of Health. Mediterranean diet may slow development of Alzheimer’s disease. NIH Website. https://www.nih.gov/news-events/nih-research-matters/mediterranean-diet-may-slow-development-alzheimers-disease. Published May 15, 2018. Accessed October 23, 2019. Godman H. Adopt a Mediterranean diet now for better health later. Harvard Health Publishing Website. https://www.health.harvard.edu/blog/adopt-a-mediterranean-diet-now-for-better-health-later-201311066846. Published November 6, 2013. Accessed October 23, 2019. Gunnars K. Mediterranean diet 101: A meal plan and beginner’s guide. Healthline Website. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#foods-to-avoid. Published July 24, 2018. Accessed October 23, 2019. Academy of Nutrition and Dietetics. Nutrition Care Manual. General, Healthful Mediterranean Nutrition Therapy. Accessed October 23, 2019.
About the Author
About the Author
Brianna is a registered dietitian nutritionist. Her professional interests include nutrition communications, digestive health, intuitive eating, and overall health promotion in both clinical and non-traditional settings. She enjoys incorporating client-centered and non-diet approaches in education and counseling sessions to help her patients meet their nutrition goals.
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