Well known for its ability to help stave off chronic diseases like cancer, Alzheimer’s, cardiovascular disorders, macular degeneration, and Parkinson’s, the Mediterranean diet is a healthy way of eating that embodies the foods of the countries that border the Mediterranean Sea.
The basics of the diet are consuming 7-10 servings of fruits and vegetables per day, along with whole grains, legumes, nuts and olive oil. The majority of animal protein is from fish and seafood, while some poultry and eggs, cheese and yogurt are acceptable. Red wine, in moderation, is encouraged on this diet. Red meat, sugars and unhealthy fats are rarely eaten.
The Mediterranean diet is not only abundant in leafy greens, vegetables, and fruits but also healthy fats or monosaturated fats from foods like avocados, cold pressed olive oil, nuts, and fish. In the Mediterranean lifestyle, saturated fats are minimal. This way of eating helps to lower bad cholesterol (LDL) and is known to be heart healthy, as well as beneficial for the brain and other major organs.
Board certified in Family Practice by the ANCC, Peggy Demetriou shared her personal story with us about growing up on the “Mediterranean Diet,” as it was merely just a way of life for her family due to their history, culture, and background.
Peggy explained, “People in certain countries around the Mediterranean Sea, like Greece and Italy, have had very little heart disease compared to America. Researchers believe that the reason is their healthy diet. Growing up we were raised on this exact diet, and I have now seen the benefits first hand. With grandparents living to over 100 and no heart disease in the family this way of life has proven itself.”
Peggy continued to shed light on the diet’s protocol and benefits:
Key components and ways to incorporate the diet:
- Primarily plant-based foods including fruits, vegetables, whole grains, nuts, and legumes. Try eating 7-10 servings per day.
- Replace butter with extra virgin olive oil. Can also try Tahini oil.
- Use herbs and spices instead of salt for flavoring
- Limit red meat to no more than a few times per month
- East fish and poultry at least twice a week
- Drink red wine in moderation (optional)
- Eat meals with family and friends
- Switch from white bread and pasta to whole grain
- Choose natural peanut butter vs. hydrogenated fats. Snack on almonds, cashews, pistachios, and walnuts
Mediterranean Diet Studies, Research, and Outcomes:
- 31% reduction in strokes
- 72% less likely to have a heart attack or die of heart disease
- Lowers bad cholesterol (LDL)
- Improves blood sugar levels and prevents the development of type 2 diabetes
- Lowers inflammation in the body and insulin resistance
- Lowers weight by 8.8lbs
- Prevents heart attack in people who have already had one (secondary prevention)
- Lowers incidence of Alzheimer’s and Parkinson’s Diseases
- Lowers risk of breast cancer and colon cancer
Author Peggy Demetriou, FNP, APRN-BC Founder and CEO of Qvita Health and Wellness.