The Mediterranean Diet Pyramid is based on the dietary traditions of Crete, Greece, and southern Italy circa 1960 at a time when the rates of chronic disease among populations there were among the lowest in the world, and adult life expectancy was among the highest, even though medial services were limited.
Aside from eating a diet consisting mainly of fresh and homegrown foods instead of processed goods, other vital elements to the Mediterranean diet are daily exercise, sharing meals with others, and fostering a deep appreciation for the pleasures of eating healthy and delicious foods.
Following a Mediterranean diet has many benefits, but there are still a lot of misconceptions on exactly how to take advantage of the lifestyle to lead a healthier, longer life. The following are some myths and facts about the Mediterranean diet.
Myth 1: It costs a lot to eat this way.
Fact: If you are creating meals out of beans or lentils as your main source of protein, and sticking with mostly plants and whole grains, then the Mediterranean diet is less expensive than serving dishes of meat, cheese, and processed foods.
Myth 2: If one glass of wine is good for your heart, than three glasses is three times as healthy.
Fact: Moderate amounts of red wine (one drink a day for women; two for men) certainly has unique health benefits for your heart, but drinking too much has the opposite effect. Anything more than two glasses of wine can actually be bad for your heart.
Myth 3: Eating large bowls of pasta and bread is the Mediterranean way.
Fact: Typically, Mediterraneans do NOT eat a heaping plate of pasta the way Americans do. Instead, pasta is usually a side dish with about a 1/2-cup to 1-cup serving size. The rest of their plate consists of salads, vegetables, a small portion of meat, and perhaps one slice of bread.
Myth 4: If you follow the traditional Mediterranean diet then you will lose weight.
Fact: Those living on Greek islands do NOT enjoy good cardiovascular health just by eating differently; they walk up and down steep hills to tend to their garden and animals, often living off what they can grow themselves. Physical labor plays a large role.
Myth 5: The Mediterranean diet is only about the food.
Fact: The food is a huge part of the diet, yes, but do NOT overlook the other ways the Mediterraneans life their lives. When they sit down for a meal, they do NOT sit in front of a television or eat in a rush; they sit down for a relaxed, leisurely meal with others, which may be just as important for your health as what is on your plate.
A traditional Mediterranean diet consisting of large quantities of fresh fruits and vegetables, nuts, fish and olive oil, along with physical activity, reduces the risk of heart disease, certain cancers, diabetes, Parkinson’s and Alzheimer’s diseases. More specifically:
Protecting against type 2 diabetes. A Mediterranean diet is rich in fiber, slowing down digestion and preventing huge swings in blood sugar.
Preventing heart disease and strokes. Refined breads, processed foods, and red meat are discouraged in a Mediterranean diet, and it encourages drinking red wine instead of hard liquor, which have all been linked to heart disease and stroke prevention.
Keeping you agile. The nutrients gained with a Mediterranean diet may reduce a senior’s risk of developing muscle weakness and other signs of frailty by about 70 percent.
Reducing risk of Alzheimer’s. Researchers speculate that the Mediterranean diet may improve cholesterol and blood sugar levels and overall blood vessel health. All of the above factors may reduce the risk of Alzheimer’s disease or dementia.
Halving the risk of Parkinson’s disease. In a diet containing high levels of antioxidants that prevent cells from undergoing a damaging process called oxidative stress, the risk of Parkinson’s disease is also cut in half.
Increased longevity. When there is a reduction in developing heart disease or cancer, as in the case when you follow a Mediterranean diet, there is a 20% reduced risk of death at any age.
You can do it. Research backing up the Mediterranean diet as a way to prevent vascular disease is NOT really that difficult to follow. The Mediterranean diet includes generous quantities of olive oil, fruits, vegetables, nuts, and fish; limited portions of red meats or processed meats; and moderate amounts of cheese and wine. So how can you make the switch? Start with small steps, jump-starting your effort with these top five tips:
- Sauté food in olive oil, not butter.
- Eat more fruits and vegetables by having them as a snack, or adding them to other recipes.
- Choose whole grains instead of refined breads and pastas.
- Substitute fish for red meat at least twice per week.
- Limit high-fat dairy by switching to skim or 1% milk from 2% or whole milk.
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