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.
