Mediterranean diet by Ray Sahelian, M.D. Health benefit of Mediterranean diet

A Mediterranean diet high in fruits and vegetables and low in saturated fats, meat and dairy products lowers levels of inflammation in the elderly, as reflected by lower levels of C-reactive protein. This effect should, in turn, lead to a lower risk of cardiovascular disease that has been associated with this type of diet. CRP is a marker of inflammation that has been tied to the risk of heart disease, heart attack, and stroke.
 

The Mediterranean diet and fat intake
The Mediterranean diet does not regard all fat as bad. In fact, the focus of the diet is not to limit total fat consumption, but rather to make wise choices about the type of fat in the diet. Our modern diet contains at least five types of fat. The Mediterranean diet is low in saturated fat. However, it views two types of fat -- omega-3 fatty acids and monounsaturated fats -- as healthy and places no restrictions on their consumption. The omega-3 fatty acids are found in fatty fish (eg, salmon, trout, sardines, tuna) and in some plant sources (eg, walnuts and other tree nuts, flaxseed, various vegetables). Monounsaturated fat is abundant in olive oil, nuts, and avocados.

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Mediterranean diet and allergy prevention
Children of women who eat a Mediterranean diet rich in fruits and vegetables while pregnant are far less likely to develop asthma or allergies later in life.

Mediterranean-style diets may be better for the heart than low-fat diets
Spanish researchers found that the traditional Mediterranean diet bested a low-fat diet in helping older adults improve their cholesterol, blood pressure and blood sugar levels. Mediterranean style eating generally means plenty of fruits, vegetables and whole grains, limited amounts of red meat and processed foods, and a good amount of fat from olive oil and nuts. Studies have shown that people living in the Mediterranean region have lower rates of heart disease, despite their high fat intake. Experts believe the benefit stems from the fact that the unsaturated fats found in olive oil and nuts actually help protect the cardiovascular system, so does eating less junk food and plenty of fresh fruits and vegetables. Olive oil is mostly monounsaturated fat, and virgin olive oil -- which is minimally processed -- retains the fruit's natural antioxidants, as well as nutrients that may help reduce inflammation in the blood vessels. Similarly, nuts contain unsaturated fats and other nutrients thought to be heart-protective. The study did not assess whether virgin olive oil or nuts were the healthier fat source. Annals of Internal Medicine, July 4, 2006.

Mediterranean diet and lung health
Eating plenty of fruit, vegetables and fish keep lungs healthy as well as hearts. Those who follow a diet closest to this " Mediterranean " ideal are less likely as their peers with eating habits furthest from this pattern to develop chronic lung disease.

Mediterranean way may reduce risk of Alzheimer's disease
Dr. Nikolaos Scarmeas and colleagues from Columbia University in New York City had previously shown that, among a group of healthy people with no dementia, the more closely people adhered to the Mediterranean diet, the lower their risk of developing Alzheimer's. To look at the diet Alzheimer's link a different way, the researchers compared 194 people diagnosed with Alzheimer's to 1,790 individuals with no dementia. Those in the group with the most Mediterranean-like diet were 68 percent less likely to have Alzheimer's than those whose diet was farthest from the Mediterranean ideal, the researchers found. People in the middle group had a 53 percent lower Alzheimer's risk compared to those with the lowest adherence to the Mediterranean diet.. The diet's protective effects may be related to its antioxidant or anti-inflammatory effects. Archives of Neurology, October 9, 2006.

Mediterranean diet helps you live longer
Eating a Mediterranean diet as opposed to a typical American diet, increases longevity. Archives of Internal Medicine, December 10/24, 2007.

Mediterranean diet questions
Q. Is goat's milk okay to drink?
   A. Limited amounts of milk and dairy products are part of a healthy Mediterranean diet which, besides cow's milk, also consists of sheep's and goat's milk.

Q. I have visited the Middle East, and I found many people on the Mediterranean diet also eat lots of sweets after a meal.
   A. Yes, they used to eat more fruits after a meal, but the convenience of sweets makes it easier for people who eat a healthy Mediterranean diet to lose some of the benefits by eating lots of sweets and drinking sugared drinks such as sodas.

This Mediterranean diet page was last updated February 2008.