What is the recommended Mediterranean diet plan?

Mediterranean Diet Plan Recommendations

The Mediterranean diet is strongly recommended as a dietary pattern that can significantly reduce coronary heart disease risk by 29-69% and stroke risk by 13-53%, with a 10% reduction in cardiovascular disease events for every 2-point increase in adherence to this dietary pattern. 1

Key Components of the Mediterranean Diet

The Mediterranean diet pattern includes:

• High consumption of fruits, vegetables, and whole grains that contribute to a dietary fiber intake of 27-37 g/day (double the current average US intake) 1
• Relatively high total fat intake (32-35% of total energy) with emphasis on:
  • Monounsaturated fatty acids (primarily from olive oil)
  • Polyunsaturated fatty acids with emphasis on omega-3 fatty acids 1
• Low intake of saturated fatty acids (9-10% of energy) 1
• Higher consumption of seafood and olive oil compared to other dietary patterns 1
• Lower consumption of dairy and red/processed meats 1
• Moderate consumption of wine, typically with meals 1

Health Benefits

• Greater adherence to the Mediterranean dietary pattern is associated with:
  • Reduced coronary heart disease risk by 29-69% 1
  • Reduced stroke risk by 13-53% 1
  • 10% reduction in cardiovascular disease events per 2-point increase in adherence 1
  • Lowering of systolic blood pressure by 6-7 mm Hg and diastolic blood pressure by 2-3 mm Hg 1

Practical Implementation

The Mediterranean diet can be implemented through:

• Daily consumption of:

  • Abundant plant foods (fruits, vegetables, legumes, nuts, seeds, whole grains) 1
  • Extra-virgin olive oil as the principal source of fat 2
  • Low-fat dairy products in moderation 1

• Weekly consumption of:

  • Fish and seafood (at least twice weekly) 1
  • Poultry, eggs, and yogurt (moderate portions) 1

• Limited consumption of:

  • Red meat (few times per month in small portions) 1
  • Sweets and sugar-sweetened beverages 1

• Lifestyle components:

  • Regular physical activity 3
  • Adequate hydration and rest 3
  • Social engagement during meals (conviviality) 3

Comparison to Other Dietary Patterns

• The Mediterranean diet shares similarities with the DASH (Dietary Approaches to Stop Hypertension) diet, which also emphasizes fruits, vegetables, whole grains, and limits saturated fats 1
• Compared to the DASH and USDA patterns, the Mediterranean diet is lower in dairy and red/processed meats, higher in olive oil and seafood 1
• The American Heart Association notes that the Mediterranean diet, DASH diet, and AHA dietary pattern are "more similar than dissimilar" and can all successfully reduce cardiovascular risk 1

Important Considerations

• There is no single standardized Mediterranean diet; it reflects various eating habits traditionally practiced in Mediterranean countries 1
• The diet should be adapted to meet appropriate calorie requirements while maintaining its core principles 1
• Beyond just food choices, the Mediterranean lifestyle includes physical activity, adequate rest, and social engagement during meals 3
• The Mediterranean diet is considered environmentally sustainable with relatively low environmental impacts 4

Potential Pitfalls to Avoid

• Focusing only on individual components (like olive oil) rather than the overall dietary pattern 2
• Overlooking the importance of portion control and moderation 3
• Neglecting the lifestyle components that complement the dietary aspects 3
• Misinterpreting the Mediterranean diet as simply a "low-fat" diet, when it's actually moderate in total fat but low in saturated fats 1