The occurrence of lifestyle diseases such as heart attacks and strokes are surging every year. The Mediterranean diet is a boon to prevent lifestyle diseases particularly heart attack and stroke.
Mediterranean diet
written by
Dr. Sanjana p [vb]
founder director SIAHMSR
The nutritional research and medicine have evolved over time in relation to lifestyle medicine and it focuses on special dietary modifications as a preventive method as well as an adjunct therapy along with medicinal management. Mediterranean diet is a popular diet plan chosen by millions of people worldwide to prevent stroke and heart attacks.
In the last few decades, the western diet was devoid of vegetables and fibers and the high contents of unhealthy carbs and fats resulted in the occurrence of grave morbidities such as high cholesterol, central obesity or fat accumulation around the trunk area of the body, metabolic syndrome and fatty liver. Mediterranean diet was a emerged as one of the best options to prevent lifestyle diseases of these kinds based on several prominent research studies conducted globally.
What is the Mediterranean diet?
The Mediterranean diet is a way of eating followed by people of Mediterranean region. This diet focuses on the traditional dietary patterns. Mediterranean people in their diets choose primarily foods from plant kingdom, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, fish , meat etc.
Olive oil is the main source of healthy fat in the diet. Mediterranean diet is an adaptation from the dietary patterns of people of Mediterranean region as their longevity or lifespan free from serious diseases was more or extended compared to other regions of the world.
Fish, seafood, dairy and poultry are allowed in moderation in Mediterranean diet infrequently. Red meat and sweets are allowed to consume only occasionally.
The diet focuses mainly on vegetables, fruits, whole grains, pulses, nuts and seeds. Healthy fats such as avocados, olive oil etc. are preferred.
Olive oil is the main fat used in the Mediterranean diet and it is a great source of healthy, monounsaturated fat, which lowers total cholesterol and low-density lipoproteins [bad cholesterol] levels.
Nuts and seeds also provide monounsaturated fat and are good for health if consumed in moderation.
The diet also includes fish and seafood.
Oily fish, such as mackerel, herring, sardines, tuna and salmon, are rich in omega-3 fatty acids.
Omega-3 fatty acids have crucial role in lowering triglycerides and thus reduce the risk of stroke and heart attacks. These polyunsaturated fatty acids are also anti-inflammatory in function.
Wine is also a component of Mediterranean diet allowed in moderation.
How can you include Mediterranean diet in your diet plan to enhance longevity?
- Consume more vegetables, beans and whole grains.
- Eat oily fish at least twice a week.
- Use olive oil instead of butter, ghee, refined oils etc.
- Eat adequate amount fruits in your breakfast
- Include a handful of nuts and seeds in your snacks
- Consume yoghurt everyday
- Drink adequate amount [ 2-3 litters] of water everyday .Keep you hydrated.
- Avoid frequent consumption red meat
- Avoid added sugars and junk foods.
Health benefits of Mediterranean Diet
The Mediterranean Diet has many benefits, including:
• Prevents cardiovascular diseases
reduces risk of cardiovascular diseases like heart attack,stroke etc.
• Help you maintain a healthy body weight.
Mediterranean diet helps to prevent obesity.
• Helps to prevent life style diseases
Help reduce blood sugar, blood pressure and cholesterol.
• Lowering your risk of metabolic syndrome.
Mediterranean diet is rich in fibers and healthy fats .It can prevent central obesity or fat accumulation on trunk . This fat collection may be increasing insulin resistance or inactivity, high blood sugar and high blood pressure along with high cholesterol. Fibers and omega fatty acids in mediterranen diet prevent it.
• the diet boosts gut health
The dietary fibers in Mediterranean diet support a healthy balance of gut bacteria. This is crucial for gut health and protection of gut barrier health and prevent leaky gut.
• Reduces risk for certain cancers
Mediterranean diet lower the risk of prostate,colon cancers.
• Improves healthy functioning of brain
Ageing is associated with impairment in cognitive brain functions. The omega fatty acids and antioxidants in mediterranean diet slow down this cognitive decline and memory loss [dementia].
• Improve longevity
Mediterranean diet helps to boost gut health, cardiovascular health, brain health . Furthermore it helps to prevent or mitigate the impact of lifestyle diseases and certain cancers and enhance longevity.
What is commonly served in Mediterranean diet?
According to Harvard health the mediterrannnean diet includes:
- Fresh fruits and vegetables
Fruit, 3 servings per day Fruit, ½ cup to 1 cup
Veggies: At least 3 servings per day, ½ cup cooked or 1 cup raw. Have at least 1 serving of veggies at each meal.
Include fruits and dry fruits as a snack.
- Whole grains and starchy vegetables
Include potatoes, peas and corn3 to 6 servings per day.
½ cup cooked grains, pasta or cereal; 1 slice of bread; 1 cup dry cereal
Consume oats, barley, quinoa or brown rice. Choose whole grain bread, cereal, couscous and pasta.
Bake or roast red skin potatoes or sweet potatoes.
- Limit refined carbohydrates.
- Extra virgin olive oil
1 to 4 servings per day 1 tablespoon; Drizzle on salads, cooked veggies or pasta.
- Legumes (beans and lentils)
3 servings per week ½ cup ;Add to salads, soups and pasta dishes.
- Fish
3 servings per week. 3 to 4 ounces Choose fish rich in omega-3s, like salmon, sardines, herring, tuna and mackerel.
- Nuts
At least 3 servings per week.
¼ cup nuts or 2 tablespoons nut ; choose walnuts, almonds and hazelnuts.
Add to cereal, salad and yogurt. Nuts must be raw, unsalted and dry roasted varieties only.
- Poultry
Never more than once daily (it is not a must ingredient) 3 ounces Choose white meat instead of dark meat.
Avoid red meat.
- Dairy
No more than once daily 1 cup milk or yogurt; 1 ½ ounces natural cheese but only naturally low-fat cheese;
Choose fat-free or 1% milk, yogurt and cottage cheese.
Avoid whole-fat milk, cream, and cream-based sauces and dressings.
- Eggs
Up to 1 yolk per day 1 egg (yolk + white);Limit egg yolks. have no more than 4 yolks per week if your cholesterol levels are high. Latest researches support eggs more although excessive intake is risky in people having high cholesterol.
Written by Dr. Sanjana V.B . Reviewed by Siahmsr medical team.
Reference
1. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/mediterranean-diet/#:~:text=Research%20has%20consistently%20shown%20that,the%20course%20of%2012%20years.