The Mediterranean Diet

The Mediterranean diet gained momentum during the early 1990s when a large sized clinical study conducted by the World Health Organisation (WHO) revealed that those living within the Mediterranean region comprising of Italy, Greece, France and Spain displayed significantly lower rates of cardiovascular disease and increased life spans relative to that of Americans. The study ruled out confounding factors such as exercise, smoking and genetic influences and concluded that the Mediterranean diet was strongly associated with this finding.

Subsequent studies were shortly undertaken on the effects of regular consumption of the Mediterranean diet and revealed that it can afford protection to Alzheimer’s disease, Parkinson’s disease, type 2 diabetes, obesity, stroke, and some forms of cancer. It also acts to enhance the immune system, lower cholesterol and blood pressure levels and improve metabolism.

According to Dr Walter Willet, the head of the nutrition department at Harvard University, other food scientists at Harvard and the WHO, the Mediterranean diet consists of a large proportion of fruit and vegetables, nuts, legumes, seeds and grain foods such as spaghetti and bread. Low to moderate intake of fish, poultry and dairy products, and a low course of red meat and red wine is also added. The principal source of fat is through olive oil which contains 25-35% of energy from the diet. The group claimed that the Mediterranean diet is a better suggestion than that proposed by the US Department of Health.

The plethora of health benefits conferred by the Mediterranean diet is believed to be through the collative action of primarily olive oil, fruit and vegetables, fish and wine. Therefore eaten within the right proportions, the biofactors contained within particular foods in the Mediterranean diet can act synergistically to enhance the protective biofactors in others. The biofactors in each are listed below.

Olive oil contains protective substances such as oleic acid, monounsaturated fat, and polyphenolic compounds. These have been demonstrated to have considerable anti-inflammatory, antioxidant and anti-thrombotic properties. Fruit and vegetables are laden with anti-oxidants, fibre, phytochemicals and vitamins and therefore it was no surprise that a group of London researchers found that 5 serves of these a day can reduce the risk of stroke by 25%. Omega-3 fatty acids in fish have been well-established to lower cholesterol and triglyceride levels (learn more here). Significant levels of polyphenols are also found in red wine and drinking one glass of this daily can reduce the risk of premature death and the onset of cardiovascular disease.

However, it should be noted that the potential benefits of the Mediterranean diet will be forfeited if a complementary healthy lifestyle is not followed. It is a habit in most Mediterranean countries to take a short nap during the afternoon and perform physical labour chores throughout the rest of the day. It is also common for the Mediterraneans to gather their entire family around the table during meal times to enjoy a rapport. Therefore to reap the full benefits of the Mediterranean diet, one should undertake a regular exercise routine, strengthen family and social supports and leave plenty of time to relax and adjust to the stresses of daily life.

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