Mediterranean Diet Plan is Simple, Sane & Works

Science-Proven Diet Research Shows Good, Multiple Health Benefits

Jun 25, 2009
Donald Reinhardt

Mediterranean Sea Homes - Eugenia

Mediterranean diets are healthy and very well-documented, large population, studied diets. The diets are relatively simple, easy, nutritious and worthy to be considered.

What should one think about diets that show statistically valid reductions in the incidence of cancer, and heart, Alzheimer's and Parkinson's diseases? How impressive is a study that reviewed multiple studies containing data obtained from 1.5 million subjects over period 3-18 years? Why are not more people using this diet? Are some people using a Mediterranean style diet without knowing it? So, take a trip to some of the places that border, or are immersed in, the Mediterranean Sea — Italy, Greece, Corsica, Crete, Sicily, Sardinia, France, Spain — enjoy the food, family and life styles, and read here what a Mediterranean diet is and can do for someone.

Mediterranean Diets – Medical Analyses and Significant Results

Dr. Francesco Sofi and associates, from Florence, Italy, analyzed prospectively the relationship of adherence to a Mediterranean diet and incidence of mortality and disease. They assessed different research studies: 8 studies for overall mortality, 4 for cardiovascular mortality, 6 for mortality from neoplasm, and 3 for incidence of Parkinson’s and Alzheimer’s diseases.

This recent study is helpful for making healthy, personal diet choices.

Reference: Sofi et al., Adherence to Mediterranean diet and health status: meta-analysis., BMJ 2008;337:a1344, doi: 10.1136/bmj.a1344 (Published 11 September 2008)

The research team reported that:

there was a significant reduction in risk for overall mortality due to heart disease and cancer, and a decreased incidence of Parkinson's and Altzheimer's diseases with increasing adherence to a Mediterranean diet.
diet scores, based on a theoretically defined Mediterranean diet, are effective preventive tools for measuring the risk of mortality and morbidity in the general population.
Mediterranean diets have a beneficial effect for prevention of disease occurrence in industrialized and non-industrialized countries.
major scientific associations such as WHO, American Heart Association and the U.S. Centers for Disease Control, encourage people to consume Mediterranean-style diets to reduce risk of the alluded to human diseases.

Recent analyses suggest that more people in regions bordering the Mediterranean are choosing potentially less healthy diets. This may not be a good trend.

Mediterranean Diets — Medical Study Variations and Limitations

The Mediterranean diet is not a homogeneous diet. Differences are noted among the selected studies regarding legumes, nuts, milk, dairy products, varieties of meat, and alcohol intake. Nevertheless, key characteristics of a Mediterranean diet were present in all the studies. Overall, different Mediterranean diet studies did not show significant differences with regard to reductions in disease and mortality. Further, WHO, the American Heart Association and the U.S. Centers for Disease Control support Mediterranean diets.

Mediterranean Diets – Many Simple, Sane, Food Choices and Types

The major components of a Mediterranean type diet are:

fresh fruits and vegetables, 5-9 servings/day.
nuts, walnuts, pecans, almonds, Brazil and hazelnuts that are high in good lipids. Small portions only, since fat content is high with up to 80% good fat calories. Nuts should have no salt, sugar or honey added.
fish (mackerel, herring, tuna, trout are among the best types), 2-3 servings a week.
olive oil (virgin and extra-virgin types) that contains much healthy oleic acid, an omega-3 fatty acid, plus linoleic and linolenic acids; or, canola oil containing oleic, linoleic and alpha-linoleic fatty acids. Both olive and canola unsaturated fatty acids help lower LDL cholesterol.
no trans (hydrogenated oils) fats.
herbs and spices seasonings, instead of salt.
pasta and rice as carbohydrates within the diet.
red wine at about 5 oz./day — not recommended for alcoholics, abusers, liver and heart patients.
red meats restrictions, lean types only; limited processed meats (baloney, hot dogs, salami, etc.).
enjoyable community eating atmosphere with family, or good friends, or both.
appropriate exercise, compatible with one's age and ability.

See more diet ideas and concepts under logical diets, basic diet ideas and reading lipid profile reports.

Read a personal true, humorous, story on how diet weight plans can be strange, exciting and funny misadventures.

Sources

Web: Mediterranean diet at Mayo Clinic

Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.