What is the Mediterranean Diet?
The Mediterranean diet is the traditional way of eating of those living in countries around the Mediterranean Sea. It includes eating plenty of fruits, vegetables, whole grains, and healthy fats; eating chicken, fish, eggs, and beans weekly; eating moderate amounts of dairy; and limiting red meat and processed foods. The Mediterranean diet is more of a lifestyle that also includes eating socially with others, enjoying a glass of red wine, and being physically active most days.
Contrast that with a Western diet, which is how most people in the United States eat, and is characterized by consuming a lot of animal products like meat and dairy, along with refined carbohydrates and processed foods high in sugar and unhealthy fats.
Those following a Meditteranean diet fill most of their plate with fruits, vegetables, and whole grains with a small amount of meat or fish. In the U.S., meat is usually the center of meals with a small amount of grains and vegetables on the side.
Why is it the Mediterranean Diet recommended as a healthy eating plan?
The Mediterranean diet has been shown to reduce the risk of heart attack, strokes, premature death, diabetes, some cancers, and Alzheimer’s disease.
This is due to many factors. The diet is full of fiber from fruits, vegetables, whole grains, beans, legumes, nuts, and seeds. Fiber slows digestion, keeps blood sugar stable, aids weight loss, and feeds the good bacteria in the gut. Soluble fiber, which is found in barley, oats, citrus fruits, apples, and potatoes, helps lower LDL (“bad”) cholesterol
A diet rich in diverse fruits and vegetables delivers powerful antioxidants that fight off free radicals and can reduce the risk of cancer. Those following a Mediterranean diet fill their plates with colorful produce.
Healthy fats are a mainstay of the Mediterranean diet. Specifically, olives and olive oil are consumed regularly. Olive oil is full of anti-inflammatory compounds, antioxidants, and heart-healthy monounsaturated fats, which can lower cholesterol. Swapping saturated and trans fats with poly- and monounsaturated fats reduces risk of coronary heart disease, according to several studies.
Omega-3 fatty acids are a type of polyunsaturated fat that lower inflammation and may reduce triglycerides. Salmon, albacore tuna, mackerel, and sardines are chock-full of omega-3s and eating these type of fish twice a week can keep heart disease at bay. Walnuts, chia seeds, and flaxseed are plant-based sources of omega-3s.
Does the Mediterranean Diet lower cholesterol?
A 2013 review found that the Mediterranean diet led to small reductions in total and LDL cholesterol in healthy adults and those at risk of cardiovascular disease.
A small 2020 study in overweight and obese individuals showed that switching from a Western diet to a Mediterranean diet lowered cholesterol in as little as four weeks. Those who followed the Mediterranean diet also had beneficial changes in gut bacteria resulting in reduced inflammation.
A 2017 study found that a traditional Mediterranean diet rich in virgin olive oil improved the ability of HDL cholesterol to remove bad cholesterol from the body.
How to follow the Mediterranean Diet
Start with small changes.
Choose one of the following to work on first and then slowly move to the others:
Eat fewer red and processed meats - aim for <2 servings/wk
Eat more fatty fish like salmon and albacore tuna - aim for once a week to start
Add more fruits and vegetables to your diet - make ½ your plate colorful veggies at lunch and dinner
Swap butter for olive oil - and Benecol spreads of course, which deliver plant stanols that lower total and LDL cholesterol
Have meatless Monday and make beans, legumes, whole grains, and vegetables the center of your meals
Drink alcohol in moderation - If you don’t drink alcohol, there’s no reason to start. If you do drink alcohol, drink in moderation - no more than one drink per day for women and no more than two drinks per day for men. Reach for red wine.
Reduce the amount of processed and packaged foods in your diet
Reduce added sugars in your diet - aim for less than 24 grams of added sugar per day if you’re a woman and less than 36 grams per day if you’re a man. (Plain dairy and fruit are not considered added sugars.)
Conclusion
The Mediterranean diet is rich in fruits, vegetables, whole grains, beans, legumes, and healthy fats, with moderate amounts of dairy, meat, and red wine, and regular consumption of fish. Those following a Mediterranean diet also eat socially with others and stay active every day.
Numerous studies link the Mediterranean diet to longer life, reduced risk of heart disease, and reduced risk of other conditions like diabetes, cancer, and Alzheimer’s disease.
The Mediterranean diet can help lower cholesterol and reduce risk of heart attacks due to being rich in fiber, poly- and monounsaturated fats, and antioxidants and being low in saturated fat, sugar, and refined carbohydrates.
Have you tried the Mediterranean diet? If not, what’s one change you can make today to improve your heart health?