Mediterranean Diet Foods And Their Health Benefits

The Mediterranean Diet has become world renowned for its many health properties, along with extremely tasty ingredients. A traditional Mediterranean diet is rich in many foods that are not eaten with such gusto in the Western world. Some of these taste sensations include olive oil, olives, oily fish, whole grains, red wine, nuts, seeds, pastas, breads, and plenty of fresh fruits and vegetables.

Fats, oils, bread, pasta, nuts, carbs? Oh my goodness! What is going on? We all know that these foods are all diet no go zones in the Western world. Many of these Mediterranean type foods have been almost totally outlawed from numerous well known diets and eating patterns. However, as the Western world gets fatter, and the rates of cancer, heart disease, diabetes, and stroke keep increasing, the fact remains that those folk consuming the Mediterranean cuisine seem to be at reduced risk for all those health nasties.

Foods in the Mediterranean Diet include:

• Olive oil. Mediterranean diets use plenty of olive oil, preferably extra virgin. Western styles of saturated and trans fats, such as butter, margarine, lard, and those used in deep frying, are not consumed. Olive oil is used as a base for salad dressings, pasta sauces, and as a condiment on bread.
  
• Oily fish such as tuna, salmon, mackerels, and herring are generally eaten a few times a week.
  
• Grapes, avocados, and olives are traditional Mediterranean foods that are used prolifically.
  
• Vegetables such as eggplant, spinach, tomatoes, peppers, zucchini, carrots, broccoli, capsicum, onion, turnips, potatoes, and cabbage. A Mediterranean style diet generally has at least 9 serves of fresh vegetables daily.
  
• Fruits such as berries including blueberries, raspberries and strawberries. Other fruits such as figs, dates, apples, oranges, lemons, limes, pears, apricots, peaches, and melons. Fresh fruits are often eaten as dessert on the Mediterranean diet, instead of the Western style of ice cream, sweeties, chocolates, and cakes.
  
• Seeds, beans, and nuts such as almonds, pine nuts, walnuts, pistachios, hazelnuts, peanuts, chickpeas, and lentils, are all important Mediterranean foods and can be eaten as snacks on a daily basis.
  
• Cereals and grains such as cous cous and polenta are widely eaten in a traditional Mediterranean diet. Breads, pastas, and grains are traditionally eaten as whole grains. The less refined and processed the cereals the better.
  
• Dairy such as yogurt and goat's milk products such as feta cheese are eaten frequently. Try to select those lower in fat for a more healthy option.
  
• Eggs and poultry are each consumed a few times weekly.
  
• Red wine. Women are allowed 1 glass daily, and men 2 glasses of red wine. This should not be started without your doctor's approval. Please note, there are many folk who are not suited to drinking red wine for a variety of health reasons.
  
• Fresh herbs, spices, and garlic are used extensively in Mediterranean cuisine instead of salts and artificial flavorings.
  
• Water. 6-8 glasses are consumed daily on the Mediterranean diet.

Health Benefits of Traditional Mediterranean Foods.

• Olive oil contains several vital ingredients for good health. Firstly, olive oil contains mono-unsaturated fats which are capable of reducing bad blood cholesterol levels, and significantly reducing the risk for heart disease, diabetes, and stroke. For maximum heart health benefits unhealthy fats and oils, such as butter and margarine, should be totally replaced with olive oil.

Secondly, virgin and extra-virgin olive oil also contain the highest levels of polyphenols. Polyphenols are antioxidants known for reducing blood pressure and cholesterol, and improving heart health.

Thirdly, olive oil also contains oleic acid which has been found to have the potential to block some forms of breast cancer.

• Oily fish contains rich amounts of omega 3 oils which are considered important for the immune system and are also essential for good heart health by reducing the levels of triglycerides. Oily fish are those fish found in cold waters and include tuna, salmon, mackerel, and herring.
  
• Garlic is another foundation of traditional Mediterranean recipes and has been shown to be helpful in reducing high blood pressure (hypertension), lowering cholesterol levels, and is a powerful antioxidant.
  
• Antioxidants in the Mediterranean diet are found as rich sources in the fresh fruits, vegetables, and olive oil. Natural antioxidants are considered to be important in the fight against ageing, mopping up free radicals which cause cell damage, and helping lower inflammatory states.
  
• Red wine contains high sources of flavonoid phenolics, which are powerful antioxidants that can improve the good blood cholesterol and reduce heart disease.
  
• Nuts are not only a good source of fiber and Vitamin E, but also contain high levels of mono-unsaturated fats and low levels of unhealthy or saturated fats. Consuming a handful of nuts on a daily basis has been shown to decrease heart disease by as much as 60%, decrease cholesterol levels, and reduce the risk for diabetes type 2, stroke, and dementia.
  
• Fruits and vegetables are a great source of fiber, and vitamins and minerals. A recent study has shown that by just increasing the daily consumption of fruits and vegetables to 5 serves can reduce the risk of stroke by an impressive 25%.

In Summary.

Medical experts have shown that the Mediterranean diet has a plentiful supply of essential vitamins, minerals, oils, and antioxidants that are conducive for better health and longevity. Many of these ingredients do not seem to be as effective when taken as supplements instead of consuming them in their natural sources.

Briefly, try to reduce the amount of red meat consumed, and replace with fish. Increase the daily amounts of fresh fruits and vegetables. Consume grains, breads and pastas as unrefined and as unprocessed as possible. Substitute butters and Western style fats and oils with extra virgin olive oil. Be sure to drink plenty of water. For those with medical approval a glass of red wine is permitted with meals.

The foods of the Mediterranean are not only delicious, but come jam packed with medically proven health benefits. Eating healthy foods need not be a chore on the Mediterranean diet.

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