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.
