From the Guidelines
The Mediterranean diet is a heart-healthy eating pattern that emphasizes plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds, with olive oil as the primary fat source, and has been shown to reduce the risk of heart disease, stroke, and certain cancers, while supporting weight management and overall longevity. This diet is characterized by high intakes of olive oil, plenty of vegetables, legumes, and nuts, and only small amounts of red meat, with moderate consumption of wine, typically red wine, as seen in the study by Estruch et al. 1. The Mediterranean diet is rich in antioxidants, fiber, and healthy fats, particularly monounsaturated and omega-3 fatty acids, while being lower in saturated fats and processed ingredients.
Some key components of the Mediterranean diet include:
- High consumption of fruits, vegetables, whole grains, and legumes
- High intake of olive oil as the primary fat source
- Moderate consumption of fish and seafood, poultry, eggs, and dairy products
- Low consumption of red meat and processed foods
- Moderate wine consumption with meals
To implement this diet, start by replacing butter with olive oil, increasing plant foods, choosing fish over red meat, and incorporating more herbs and spices instead of salt for flavoring, as recommended by the American Heart Association 1. The Mediterranean diet has been consistently shown to have numerous health benefits, including reducing the risk of heart disease, stroke, and certain cancers, while supporting weight management and overall longevity, as seen in the study by Estruch et al. 1 and the guidelines from the American Heart Association 1.
In terms of specific recommendations, the Mediterranean diet suggests:
- Consuming at least 4 tablespoons of olive oil per day
- Eating at least 3 servings of fresh fruits and 2 servings of vegetables per day
- Incorporating legumes, nuts, and seeds into your diet
- Choosing fish and seafood over red meat
- Limiting processed foods and added sugars
- Drinking wine in moderation, typically with meals, as seen in the study by Estruch et al. 1.
Overall, the Mediterranean diet is a well-studied and effective eating pattern that can have numerous health benefits when implemented correctly, as seen in the guidelines from the American Heart Association 1 and the study by Estruch et al. 1.
From the Research
Definition of the Mediterranean Diet
The Mediterranean diet is a primarily plant-based dietary pattern that has been associated with a reduced risk of developing multiple chronic diseases and increased life expectancy 2. It is characterized by a high consumption of minimally processed plant foods, rich in monounsaturated fat from olive oil, but lower in saturated fat, meats, and dairy products 3.
Key Components of the Mediterranean Diet
The key components of the Mediterranean diet include:
- High consumption of fruits, vegetables, and whole grains
- High consumption of monounsaturated fat from olive oil
- Low consumption of saturated fat, meats, and dairy products
- Moderate consumption of fish and poultry
- Low consumption of processed and sugary foods
Health Benefits of the Mediterranean Diet
The Mediterranean diet has been shown to have numerous health benefits, including:
- Reduced risk of cardiovascular disease 3
- Reduced risk of type 2 diabetes 4, 5
- Reduced risk of certain types of cancer 6
- Improved glycaemic control in subjects with type 2 diabetes 5
- Increased life expectancy 2
Mechanisms of Action
The exact mechanism by which the Mediterranean diet exerts its favorable effects is not known, but it is thought to involve:
- Lipid-lowering effect
- Protection against oxidative stress, inflammation, and platelet aggregation
- Modification of hormones and growth factors involved in the pathogenesis of cancer
- Inhibition of nutrient sensing pathways by specific amino acid restriction
- Gut microbiota-mediated production of metabolites influencing metabolic health 2