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DIET: MEDITERRANEAN

There is some evidence suggesting that the Mediterranean diet helps protect the heart and may even reduce the risk for heart failure after a first heart attack. Its emphasis on whole grains, fish, olive oil, garlic, and moderate, daily intake of wine, may have many benefits for the heart. It calls for a relatively high fat intake (about 35% to 45% of daily calories), but primarily composed of monounsaturated and polyunsaturated fats. Included in these fats are omega-3 fatty acids (docosahexaenoic and eicosapentaenoic acids). They are found in oily fish. Studies are indicating that they may have specific benefits for many medical conditions, including hypertension. It recommends the same protein intake as the American Heart Association diet, although fish is the primary source.

Question: I have heard that the 'Mediterranean diet' is good for your health. What is this diet and in which countries do people follow these eating habits?

Answer: The Mediterranean diet has received a great deal of attention lately because it has shown promise in reducing the development of heart disease and cancer. Interest in the Mediterranean diet arose as scientists compared the health of people in various countries. They found that people in certain countries had lower rates of heart disease and cancer. Investigation into the causes for these differences revealed that their diets were different from the typical American diet. Since then, scientists have looked specifically at these unique diets and tried to figure out what makes them so healthy.
The Mediterranean diet is the typical diet eaten by many people in countries like Italy and Greece. It usually consists of more bread and cereals, fresh fruit and vegetables, beans, and fish. Fat intake is mostly from olive oil and canola oil, with almost no butter or cream. Red meats and deli foods are rarely eaten, but poultry is occasionally eaten.

Scientists think that there are many potentially healthy nutrients contained in the Mediterranean diet. These include omega-3 fatty acids, oleic acid, fiber, antioxidants, vegetable proteins, and B-vitamins. In addition, the diet avoids potentially unhealthy things like saturated fat and red meat. Although the Mediterranean diet developed in Mediterranean countries and is still most common there, many people from other countries are finding that this diet is easy and enjoyable to follow.

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