Foods Common to the Traditional Mediterranean Diet

What is the Mediterranean Diet?

The Mediterranean Diet, sometimes referred to as the ‘Greek Mediterranean Diet’ or ‘Mediterranean Diet Plan,’ is a diet in the sense that it describes a dietary pattern characteristic of those living in regions around the Mediterranean Sea. Although it is called a ‘diet’, the Mediterranean Diet is not about cutting calories and restricting foods like many popular diet trends in America today. Instead, it is a way of life that involves enjoying a wide variety of whole, nourishing foods with friends and family, as well as practicing an active lifestyle. This pattern was initially brought to the public’s attention by Ancel Keys in his Seven Countries Study published in 1970. This landmark study was based on the observation that residents in regions around the Mediterranean Sea had the lowest rates of coronary heart disease (CHD) of any region studied. Figure 1 serves as an example of how components of the Mediterranean Diet can fit into a healthy lifestyle.

Benefits of the Mediterranean Diet for Long-term Health

Multiple observational studies conducted in Europe and the United States showed that adherence to the Mediterranean Diet was associated with a reduced risk for various diseases and overall mortality. In fact, the more closely the Mediterranean Diet was followed the lower the incidence of certain diseases, including:

1. Cancer 
2. Cardiovascular Disease 
3. Metabolic Syndrome Alzheimer’s Disease
4. Parkinson’s Disease

Legumes are a good source of protein, minerals, fiber, complex carbohydrate, and polyunsaturated fatty acids. Findings suggest that increased consumption of legumes is associated with reduced risk for CHD, obesity, type 2 diabetes, and some cancers

Seafood and Olive Oil are both excellent sources of the hearthealthy monounsaturated fatty acids (MUFAs) and low in saturated fat. Research shows that MUFAs increase HDL (good) cholesterol, which acts as an additional protective mechanism against CHD. Olive oil possesses antiinflammatory, antioxidant and anti-clotting properties. Seafood, especially fatty fish such as salmon, tuna, and sardines, are an excellent source of the omega-3 fatty acids EPA and DHA. The health benefits associated with omega-3 fatty acids include reduced risk for heart attack and stroke.