Mediterranean diet - Consider the benefits Mediterranean Diet Consider the benefits Adapted from an article originally published by Mayo Clinic Health Letter, June 1999. Picture the Mediterranean region. You probably think of lots of sun and the glistening sea. But don't leave out the food. In fact, if you're interested in a long and healthy life, you probably should try to eat more like the people in Crete, Greece or southern Italy. Based on years of research, it appears that the Mediterranean eating style may help prevent heart attacks as well as reduce the risk for some cancers. Gathering evidence The value of eating Mediterranean style came into focus in the 1950s and 1960s. The lifestyle and dietary habits of more than 12,000 men were studied in seven countries, including the United States. The study showed that men living in Crete and parts of Greece were least likely to develop coronary heart disease. For Greek men, the premature death rate from heart attack was 90 percent lower than that of American men. And Greek men enjoyed the longest life expectancy in the world. More recent studies have shown that people with heart disease who followed a Mediterranean eating style reduced risk of a second heart attack by as much as 70 percent. What made the difference? Food appeared to play a big role. Plates in the Mediterranean region traditionally are loaded with fresh fruits and vegetables, grains of all types and legumes (such as beans, lentils and peas). Very little red meat is eaten and fatty dairy products are used infrequently. Mediterranean dishes are also enhanced with olive oil, a monounsaturated fat. Olive oil is generally used in place of saturated fats found in meat, fatty dairy products and shortenings and polyunsaturated fats found in other vegetable oils. Olive oil in moderate amounts not only tastes good but is also heart healthy. Fat in your diet - How low should you go? Here's to your health It appears that olive oil helps lower blood levels of LDL ("bad") cholesterol without lowering the levels of HDL ("good") cholesterol. Cholesterol - Knowledge behind your numbers The benefits of eating Mediterranean likely extend beyond protection from heart disease. The other components of Mediterranean fare - whole grains, legumes and plenty of fresh fruits and vegetables - are packed with nutrients that seem to enhance health. Going vegetarian - The healthy way Eating high amounts of complex carbohydrates and fiber may offer some protection against colon problems. In addition, eating plenty of fresh fruits and vegetables gives your body a regular source of phytochemicals and antioxidant vitamins. These nutrients are thought to neutralize harmful substances in the body that may contribute to cancer and heart disease. Red wine with meals is also part of the Mediterranean eating tradition. In moderation, it appears to play a role in increasing HDL ("good") cholesterol levels. Time for a change? Nutrition experts have been encouraging Americans to shift their diet to more plant-based foods, aiming daily for 9 to 11 servings of grain foods and 5 to 9 servings of fruits and vegetables. Typically, most Americans fall far short of this. To move toward a plant-based, Mediterranean eating style, try to: - Go meatless several times a week. - Look for recipes that make vegetables, pasta, nuts and legumes the main event. Explore a variety of grains - Try recipes that feature grains and grain products such as barley, bulgur, wheat seeds or couscous. Enjoy whole grain breads and pastas, too. - Expand your flavoring techniques - Use items such as fresh herbs, garlic, grated lemon or capers. - Serve fruit at every meal - Make fruit more than just a dessert. - Use cheese as a flavoring or seasoning. Use small amounts of cheese to enhance other foods. Crumble feta cheese on hearty bean soup or sprinkle some fresh Parmesan on sauteed vegetables. Elements of the Mediterranean diet The elements of this plant-based diet include: Daily - Plenty of grains, fresh vegetables and fruits, legumes and nuts Olive oil as the principal fat in small amounts in place of other fats and oils Cheese and yogurt in low to moderate amounts Moderate consumption of red wine with meals (optional, and generally no more than one to two glasses a day for men and one glass a day for women) Weekly - Low to moderate amounts of fish and poultry Up to four eggs a few times a month - Red meat on rare occasions as a condiment In addition, the Mediterranean eating style includes a recommendation for daily physical activity.