The Mediterranean diet is a modern nutritional recommendation inspired by the traditional dietary patterns of Greece, southern Italy, and Spain. The principal aspects of this diet include proportionally high consumption of olive oil, legumes, unrefined cereals, fruits, and vegetables, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of meat and meat products.
The most commonly understood version of the Mediterranean diet was presented, amongst others, by Dr. Walter Willett of Harvard University’s School of Public Health from the mid-1990s on. Based on “food patterns typical of Crete, much of the rest of Greece, and southern Italy in the early 1960s”, this diet, in addition to “regular physical activity,” emphasizes “abundant plant foods, fresh fruit as the typical daily dessert, olive oil as the principal source of fat, dairy products (principally cheese and yogurt), and fish and poultry consumed in low to moderate amounts, zero to four eggs consumed weekly, red meat consumed in low amounts, and wine consumed in low to moderate amounts”. Total fat in this diet is 25% to 35% of calories, with saturated fat at 8% or less of calories.
Olive oil is particularly characteristic of the Mediterranean diet. It contains a very high level of monounsaturated fats, most notably oleic acid, which epidemiological studies suggest may be linked to a reduction in coronary heart disease risk.
There is also evidence that the antioxidants in olive oil improve cholesterol regulation and LDL cholesterol reduction, and that it has other anti-inflammatory and anti-hypertensive effects.
A number of diets have received attention, but the strongest evidence for a beneficial health effect and decreased mortality after switching to a largely plant based diet comes from studies of Mediterranean diet.
The Mediterranean diet is high in salt content. Foods such as olives, salt-cured cheeses, anchovies, capers, salted fish roe, and salads dressed with extra virgin olive oil all contain high levels of salt. The inclusion of red wine is considered a factor contributing to health as it contains flavonoids with powerful antioxidant properties.
Dietary factors are only part of the reason for the health benefits enjoyed by certain Mediterranean cultures. A healthy lifestyle, notably a physically active lifestyle is also beneficial. Environment may also be involved.
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