What is the Mediterranean Diet?
While definitive research is limited and still being evaluated, many are turning to the Mediterranean diet due to its reported health benefits, including lowering cardiovascular disease. The Mediterranean diet is a generic term used to describe the basic eating habits in countries bordering the Mediterranean sea. Although it is called the Mediterranean “diet”, it is more of a lifestyle versus a traditional diet. It focuses on eating whole and minimally processed foods, as well as leading an active lifestyle; not necessarily by racking up hours in the gym but rather incorporating activity into everyday life. The Mediterranean diet is listed as a recommended diet from the American Heart Association to achieve healthy eating patterns. (1)
It was found that people living in these geographical areas ate a similar diet; primarily focused on vegetables, fruits, healthy fats, whole grains, and included moderate alcohol consumption. This type of lifestyle can also be seen in many of the “blue zones” of the world. Blue zones are geographical areas with noted higher concentrations of people who live longer and with lower rates of chronic disease. Some blue zone areas include Sardinia in Italy, Okinawa in Japan, Ikaria in Greece, and Loma Linda in California, USA. These populations share similar lifestyle traits/habits, such as regular physical activity, a strong sense of community/belief systems, and having healthy sleep habits by prioritizing rest (often taking naps or breaks).
What Food Choices Should I Make?
The food choices consist primarily of plant based whole foods, which means foods that come from nature. Foods like vegetables, fruits, nuts, seeds, legumes, and whole grains (minimally processed) make up most of this diet. Dairy products, eggs, and meats are consumed in low to moderate amounts. For protein, the diet tends to focus on fish or seafood and white meat or poultry, avoiding red and processed meats which have been associated with increased “risk of death from heart disease, cancer, and a number of other different causes”. (2) Alcohol consumption, in moderation, is usually synonymous with the Mediterranean diet; however, there is mixed evidence on whether moderate alcohol consumption itself reduces the risk of mortality or simply if this habit in moderation is seen most in those who make healthier food choices. Consuming a glass or two of wine per day is common practice in many of the blue zone regions. Red wine has been found to have higher levels of antioxidants which help to prevent cell damage from free radicals. It is important to note that this possible benefit has only been noted with moderate intake and in fact, high alcohol intake has been linked with increased risks of death. (3)
What About Physical Activity?
The American Heart Association recommends at least 150 minutes of moderate intensity physical activity per week. It is also recommended to include muscle strength training at least twice a week. These recommendations exist because “science has linked being inactive and sitting too much with higher risk of heart disease, type 2 diabetes, colon and lung cancers, and early death.” (4) People living in the blue zones tend to incorporate physical activity into daily life and are generally found to be less sedentary. Other ideas of physical activity, aside from joining a gym, could include hiking, gardening, household chores, yardwork, and dancing.
How Can I Start a Diet?
It is important to focus on the quality of your food versus focusing on eating a particular food group/nutrient. Try to include nutrient dense foods versus foods that are low in nutritional value. Nutrient dense foods include much of the Mediterranean diet items mentioned above, whole minimally processed foods, vegetables, legumes, fruits, etc. Foods low in nutritional value tend to be highly processed and high in fat and sugar, such as sugary beverages, baked goods, and processed/packaged items. It is important to speak with your doctor and/or a registered dietician about dietary restrictions or specific requirements to meet your healthcare needs.
References:
- American Health Association. What is the Mediterranean diet? Last Reviewed: May 15, 2024 https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
- Sinha, R., Cross, A. J., Graubard, B. I., Leitzmann, M. F., & Schatzkin, A. (2009). Meat intake and mortality: a prospective study of over half a million people. Archives of internal medicine, 169(6), 562–571. https://doi.org/10.1001/archinternmed.2009.6
- Di Castelnuovo, A., Costanzo, S., Bagnardi, V., Donati, M. B., Iacoviello, L., & de Gaetano, G. (2006). Alcohol dosing and total mortality in men and women: an updated meta-analysis of 34 prospective studies. Archives of internal medicine, 166(22), 2437–2445. https://doi.org/10.1001/archinte.166.22.2437
- American Heart Association. American Heart Association Recommendations for Physical Activity in Adults and Kids. Last Reviewed: Jan 19, 2024. https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
