Well + Good Wellness
What is the Mediterranean Diet?
The Mediterranean Diet is based on the cooking traditions of countries surrounding the Mediterranean Sea, including Greece, Italy, and France. The Mediterranean Diet is promoted for heart-health because studies show heart disease kills fewer people in the Mediterranean region. The region’s heart-healthy diet is associated with lower rates of heart-disease, hypertension, and stroke. For these reasons, this diet is recommended by the Dietary Guidelines for Americans and the World Health Organization as a means of reducing your risk of heart-related diseases.
A Plant-Strong, Heart-Healthy Diet
While there are no strict guidelines associated with The Mediterranean Diet, there are helpful patterns to follow. These patterns include high, moderate, and limited consumption. In general, the most highly consumed foods are plant-foods such as fruits, vegetables, whole grains, nuts, and plant-based oils. Foods enjoyed in moderation are lean proteins such as fish and poultry, eggs, beans, and dairy products. Foods consumed in limited amounts are red meat, salt, and sweets. Processed meats, such as hot dogs, bacon, and deli meats, which are commonly consumed in the American diet, are generally left out of the Mediterranean Diet.
Mediterranean Diet Staples
Fruits, Vegetables, and Whole Grains
A higher intake of vitamins, minerals, and antioxidants, particularly folic acid, may decrease your levels of inflammation and reduce your risk of experiencing a heart-attack (1), stroke (2), or developing heart disease (3). Eating more fiber may lower your levels of bad cholesterol (LDL). High levels of bad cholesterol (LDL) are associated with an increased risk of developing hypertension (5).
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Extra-Virgin Olive Oil
Consuming more extra-virgin olive oil in your diet may lower your body’s inflammatory response, which may decrease your risk of heart attack (1), hypertension (5), and stroke (2).
The beneficial fatty acids in extra-virgin olive oil are associated with:
Lower blood pressure levels (5).
Higher good cholesterol (HDL) levels (1).
Lower bad cholesterol (LDL) levels (1).
Lower fasting blood sugar levels (1).
Reduced levels of inflammation (1).
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Nuts and Legumes
Nuts and legumes are packed with vitamins, minerals, and antioxidants, which are all associated with lower levels of inflammation and triglycerides (4). Lower levels of inflammation and triglycerides are associated with a decreased risk of developing heart disease (3) and hypertension (5).
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Fresh Fish
Fresh fish is full of beneficial omega-3 fatty acids, which may reduce inflammation and your risk of heart attack (1). The beneficial fats in fish may also decrease your triglyceride levels and protect you from heart disease (4). Choosing to consume fish, or other lean proteins, and abstaining from processed meats lowers your intake of saturated fat and total cholesterol, which may result in a better lipid profile at your next doctor’s appointment (4). Choosing fish over processed meats also decreases your intake of salt, which may decrease your risk of developing hypertension (5).
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Red Wine
Red wine is enjoyed moderately in the Mediterranean Diet. Red wine is beneficial for your heart-health as it is filled with polyphenols, which may lead to lower blood pressure, which reduces your risk of heart-related diseases (5). It is recommended by the Dietary Guidelines for Americans to limit wine consumption to two glasses per day for men, and one glass per day for women (6).
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The Every-Day Mediterranean Diet
High Consumption
Daily consumption of fruits, vegetables, whole grains, nuts, legumes, and plant-oils is recommended. Buy whole grains and legumes, such as brown rice and lentils, in bulk to save money. To avoid produce spoilage and food waste, buy frozen produce instead.
Moderate Consumption
Moderate consumption of lean proteins throughout the week is also recommended. Prepare your proteins ahead of time by meal-prepping on the weekends. Buy frozen fish and poultry to avoid food waste and benefit from pre-portioned servings.
Limited Consumption
Limited consumption of red meat and salt is recommended. Get in the habit of reading food labels to assess salt (sodium) levels. To help limit your intake of salt, buy frozen vegetables labeled “fresh frozen,” instead of those containing added salt, seasonings, or sauces.
Example of a Mediterranean Diet Dinner
1 serving of roasted fish (roughly the size of your palm or a deck of playing cards) seasoned with olive oil, black pepper, and lemon juice
1 cup of brown rice
3 tbsp. of hummus
5 olives
5 oz glass of red wine
The Mediterranean Lifestyle
Following The Mediterranean Diet has been shown to be incredibly beneficial for heart-health. However, there are two additional factors of the Mediterranean lifestyle that are just as important as the diet!
Daily physical activity for at least 30-minutes to get your heart pumping.
Shared meals with family and friends and less time spent eating in front of the TV.
To improve your health and reduce your risk of developing hypertension, stroke, or heart disease, consider following The Mediterranean Diet and lifestyle!
References
Yubero-Serrano EM, Fernandez-Gandara C, Garcia-Rios A, et al. Mediterranean diet and endothelial function in patients with coronary heart disease: An analysis of the CORDIOPREV randomized controlled trial. PLoS Medicine. 2020;17(9):1-28. doi:10.1371/journal.pmed.1003282
Lavados PM, Mazzon E, Rojo A, Brunser AM, Olavarría VV. Pre-stroke adherence to a Mediterranean diet pattern is associated with lower acute ischemic stroke severity: a cross-sectional analysis of a prospective hospital-register study. BMC Neurology. 2020;20(1):1-8. doi:10.1186/s12883-020-01824-y
Foscolou A, Rallidis LS, Tsirebolos G, et al. The association between homocysteine levels, Mediterranean diet and cardiovascular disease: a case-control study. International Journal of Food Sciences & Nutrition. 2019;70(5):603-611. doi:10.1080/09637486.2018.1547688
Platania A, Zappala G, Mirabella MU, et al. Association between Mediterranean diet adherence and dyslipidaemia in a cohort of adults living in the Mediterranean area. International Journal of Food Sciences & Nutrition. 2018;69(5):608-618. doi:10.1080/09637486.2017.1389860
La Verde M, Mulè S, Zappalà G, et al. Higher adherence to the Mediterranean diet is inversely associated with having hypertension: is low salt intake a mediating factor? International Journal of Food Sciences & Nutrition. 2018;69(2):235-244. doi:10.1080/09637486.2017.1350941
Guenther PM, Ding EL, Rimm EB. Alcoholic beverage consumption by adults compared to dietary guidelines: results of the National Health and Nutrition Examination Survey, 2009-2010. J Acad Nutr Diet. 2013 Apr;113(4):546-50. doi: 10.1016/j.jand.2012.12.015. Epub 2013 Feb 13. PMID: 23415501.
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