The Mediterranean Diet

Did you know that eating Mediterranean is one of the healthiest approaches to nutrition?

The Mediterranean Diet Pyramid

(compliments of womensheart.org)

Mediterranean Diet Pyramid copyright © 1994 Oldways Preservation & Exchange Trust oldwayspt.org. Pyramid artwork redesign copyright ©1999 WHF.

Can The Mediterranean Diet Reduce Your Risk for Heart Disease?

Higher in fat (40%) than the 30% recommended by the American Heart Association, the Mediterranean diet is gaining in popularity as a tasty, heart-healthy alternative to low-fat eating. The diet is from the Greek island of Crete where Cretans and other Greeks live longer than any other populations in the world - and - they are 20% less likely to die of coronary artery disease than Americans. They also have 1/3 less cancer than in the U.S. Is the Mediterranean way a better way to eat? Let's look at the Mediterranean Diet Pyramid (below) and compare it to the United States Department of Agriculture (USDA) Food Guide Pyramid.

How does the Mediterranean Pyramid differ from USDA Food Guide Pyramid?

Both pyramids recommend eating lots of fruits, vegetables and whole grains, but the Greeks ate very little red meat, and, they consumed far more plant foods - averaging nine servings a day of antioxidant-rich vegetables. The Greeks ate cold water fish several times a week - another heart-healthy investment since fish contain omega-3 oils that not only reduce heart disease risk but also boost immune system functioning. The USDA Food Guide Pyramid groups high protein foods together and does not separate out the red meat from the heart-healthy fish and nuts. The Greek diet contains little of the two kinds of fats known to raise blood cholesterol levels: saturated fat and trans fat (also called "hydrogenated or partially hydrogenated oil" in the ingredients section of food labels). The USDA Food Guide Pyramid does not make the distinction between the healthy fats like monounsaturated oils and the unhealthy fats like saturated (found mostly in red meats and tropical oils) and trans fats (found mostly in margarines, snack foods, processed peanut butter and commercial baked goods). Both recommend limiting total fat if watching weight.

Is the Mediterranean Diet a good diet for people with known heart disease?

In one study, French researchers assigned 600 heart attack survivors to follow either a Mediterranean diet or a regimen similar to the one recommended by the U.S. Government and American Heart Association. The short-term results were virtually the same: both diets reduced cholesterol levels by comparable amounts, but the long-term results were surprising. Only 8 new heart attacks occurred over the next two years in the Mediterranean group, compared to 33 in the other group. But note that heart disease is multi-factorial. Diet is just one factor. Family history, lifestyle and blood pressure management are other risks.

What about wine?

The authors of the Mediterranean Diet Pyramid recommend moderate consumption of wine. The American Heart Association recommends drinking in moderation. Most Mediterranean people drink with their meals. Consuming an alcoholic beverage in moderation means drinking no more than one glass of beer, wine or a cocktail a day for a woman and two for a man. This may reduce heart attack risk by raising HDL levels somewhat and by inhibiting blood clotting. Studies suggest drinking grape juice can have the same beneficial effect as drinking wine. OPC's (Oligomeric Proantho Cyannidins) are located in the skin and seeds of grapes and are powerful free radical quenchers.Drinking purple grape juice may be a healthier alternative for some.

Take action now!

If you would like to try eating the healthy Mediterranean way, visit Myrna's Mediterranean Restaurant and Market. Sample the tasty, healthy food featured on Myrna's menu. Plan to create similar food at home. You'll find many of the foods you need right at Myrna's Mediterranean Market. For additional insight, go to amazon.com and do a search for books on the topic of Mediterranean diet.