Studies abound about the benefits of the Mediterranean diet, but how does not actually eat like those who live by this lush, historic sea? The Mayo Clinic offers an approach to adopt the Mediterranean diet for those who live outside of the region.
They start by noting the benefits of the diet, which mainly includes heart health, but has also been shown to reduce cancer, Alzheimer’s and Parkinson’s risk. While they say most healthy diets are based on fruits, vegetables, whole grains and fish, the Mediterranean diet has certain nuances, including using olive oil and canola oil while cooking, using herbs and spices instead of salt to flavor foods, limiting red meat to no more than a few times a month, eating fish and poultry at least twice a week, drinking red wine in moderation, and enjoying food with friends and family.
The Mayo Clinic said plants are important to the Mediterranean diet, mentioning that Greeks eat an average of nine servings of fruits and vegetables a day. Nuts are also crucial, but should not be eaten in large amounts because of their high-calorie count. And, they add candied, honey-roasted and salted nuts are not a part of this diet plan.
Nut consumption highlights another aspect of this type of eating—healthy fats. On this plan, eaters stay away from saturated fats, trans fats and hydrogenated oils. Instead, they use extra-virgin and virgin olive oils, which have been shown to reduce low-density lipoprotein (LDL) cholesterol as well as oxidative stress. Nuts and canola oil, with their beneficial omega-3 fat linolenic acid, are allowed as linolenic acid has been shown to lower triglycerides, decrease blood clotting, decreased sudden heart attacks, improve the health of blood vessels, and help moderate blood pressure. Fatty fish are also encouraged for their omega-3 content.
Wine, in moderation, has also benefits the heart, so those that follow this diet plan are allowed to drink up (as long as it is no more than 5 ounces a day for women and no more than 10 ounces for men). However, the Mayo clinic says a person can avoid alcohol consumption and still follow this diet plan, if he cannot limit himself, has heart or liver disease or has a history of alcohol abuse.
In conclusion, they offer specific steps to get started. They said minimally processed, in-season plant foods should be the basis of meals. They recommend striving for 10 servings of fruits and vegetables each day, and replacing refined flour products with whole grain bread, cereal and pasta. They tell readers to “go nuts” and keep a variety on hand for a quick snack, and say natural peanut butter and tahini are great options. Butter, however is not a good option; they say use olive or canola in stead. Use more spices, eat fish (but not fried), reduce red meat consumption, chose low-fat dairy and have a glass of wine with dinner.
With this advice, anyone can live like the Greeks.