The Mediterranean Diet—A Heart Healthy Way to Eat, Part 2

A second major difference of the Mediterranean diet from Mypyramid is the consumption of olive oil. The Mediterranean diet is rich in olive oil. It is so important that it is eaten daily whether used for cooking, in salad dressing (such as the standard vinegar and oil dressing) or for dipping with bread. Butter is rarely used. In fact, there is very little saturated fat (“bad” fats) consumed in this diet. This is the primary reason those who eat this way have low levels of cholesterol and normal blood pressure. Olive oil is rich in monounsaturated fats and polyunsaturated fats. These “good” fats are essential to a healthy heart. Most Mediterranean people consume extra virgin olive oil—the first pressing of the olives. Extra Virgin Olive Oil is the healthiest form of the oil because it has no refined oils mixed into the finished product and contains many antioxidants.

The next group of commonly eaten foods is cheese and yogurt. Most Europeans eat full fat cheese but in moderation so it does not pose a significant problem for heart disease. In fact there are many different cheeses eaten in the diet, and many are accompanied by fruit and nuts. Yogurt is a large part of the Mediterranean diet that many, especially in Greece, eat as a dessert with honey and nuts. Yogurt contains probiotics that help to regulate the bacteria in the digestive system and keep it healthy.

Another prominent group of foods is fish, poultry and eggs. These are eaten on a weekly basis. The Mediterranean diet is not a meat based diet but a plant based one. So meat is not an integral part of the lifestyle. Fish is eaten 3-4 times a week which makes it much more important then poultry or eggs. Many of the fish are fatty fish such salmon. These fats are healthy unsaturated fats and omega-3 fatty acids and can also help reduce the risk of heart disease. Eggs are also eaten in moderation. They do have healthy properties but eating too many can be detrimental to heart health. Many Italians eat Carbonara, an egg based pasta dish.

The very last food a person eating the Mediterranean way would think of eating is red meat. They eat it about once a month on average. Red meat should be consumed less often because it contains saturated fat and can increase your increase risk of heart disease and stroke. When eating red meat, choose lean cuts to decrease the amount of saturated fat in the meal.

Healthy Action Step: Instead of using butter when cooking and baking, switch to olive oil. Extra virgin is best but ordinary olive oil is also heart healthy and will work just as well.

Resource: For more information on the Mediterranean Diet visit www.oldwayspt.org/med_pyramid.html.

The Mediterranean Diet—A Heart Healthy Way to Eat, Part 1

The Mypyramid plan is the USDA’s recommended way to eat in the Unites States. However, there is another eating pattern that studies show can help lower cholesterol, reduce blood pressure and your risk of heart disease--the Mediterranean diet. This diet consists of the foods that grow around the Mediterranean Sea. It is well documented that people living in Southern Italy, and Greece (Crete most notably) have some of the lowest levels of obesity and heart disease in the world. Current research is confirming that a Mediterranean type diet is better for reducing your risk of heart disease and stroke than the traditional low fat diet commonly recommended. Unfortunately, the traditional Mediterranean diet followed in this region has changed to a more Americanized diet and because of this many are seeing an increase in obesity and related health problems.

At the base of the Mediterranean diet are grains such as pasta, rice, couscous, polenta and whole grain breads. This category consists of the same foods as the Mypyramid plan. These foods are eaten almost every day and are a large portion of the diet, just as with Mypyramid. Choose whole grain breads and pastas when eating from this group. There are many delicious whole grain pastas now available that will fit well with any pasta recipe.

The next group of foods most commonly eaten are fruits, vegetables, beans, nuts and legumes. These foods are eaten daily much like the recommendations for Mypyramid. Fruits and vegetables play a big part in Mediterranean diet. Most European countries grow delicious produce. Most produce is grown locally for easy access and commonly eaten soon after harvest. An example of this is Venice, Italy, where their vegetables are grown on the outskirts of the city. Eggplant and tomatoes are an example of the types of vegetables consumed. These fruits and vegetables provide vitamins, minerals and fiber that are essential for good health. Mypyramid also advocates eating a variety of fruits and vegetables.

A distinct difference between the two diet plans is the consumption of nuts. Nuts are rich in omega-3 fatty acids and good unsaturated fats. These are eaten daily in the Mediterranean diet plan but in small amounts, such as one ounce of walnuts on pasta. Walnuts are recommended for those with high cholesterol and heart disease because of their ability to increase the elasticity of arteries that allows blood to move more quickly thus lowering blood pressure.

Healthy Action Step: Try growing some of your own vegetables; plant one or two vegetables plants in a container garden. Or visit your local farmer’s market to buy locally grown produce.

Resource: For more information on the Mediterranean Diet visit www.oldwayspt.org/med_pyramid.html.