OVERVIEW
The Mediterranean diet, inspired by the traditional eating
habits of countries bordering the Mediterranean Sea, has
been the subject of extensive scientific research due to its
numerous health benefits. Key components of the diet include
a high consumption of fruits, vegetables, whole grains,
legumes, nuts, seeds, and olive oil, moderate consumption of
fish and poultry, and low consumption of red meat and
sweets. Red wine is also consumed in moderation.
Mediterranean Cucumber Salad Recipe
Health Benefits
Reduced Risk of Heart Disease: Studies have shown that the
Mediterranean diet can reduce the risk of cardiovascular
disease by lowering bad cholesterol levels and improving
heart health.
Lower Blood Pressure: The diet's emphasis on fruits,
vegetables, and whole grains helps in maintaining healthy
blood pressure levels.
Sustainable Weight Loss: The Mediterranean diet is
associated with weight loss and reduced waist
circumference, attributed to its high fiber content and
balanced approach to healthy fats.
Prevention of Obesity: Adopting this diet can help prevent
obesity, a significant risk factor for many chronic
diseases.
Improved Blood Sugar Control: The diet's low glycemic
index foods, such as whole grains and legumes, help in
controlling blood sugar levels.
Reduced Risk of Type 2 Diabetes: Long-term adherence to
the Mediterranean diet has been linked to a lower risk of
developing type 2 diabetes.
Lower Cancer Risk: The diet's rich supply of antioxidants
from fruits, vegetables, and olive oil can reduce the risk
of certain cancers, including breast and colorectal
cancer.
Cognitive Health:
Reduced Risk of Cognitive Decline: There is evidence
suggesting that the Mediterranean diet can reduce the risk
of cognitive decline and diseases like Alzheimer's.
Enhanced Brain Function: The diet's anti-inflammatory and
antioxidant properties contribute to better brain health
and function.
Scientific Studies
PREDIMED Study: This landmark study conducted in Spain
demonstrated that the Mediterranean diet supplemented with
extra-virgin olive oil or nuts significantly reduced the
incidence of major cardiovascular events.
Lyon Diet Heart Study: This study found that patients who
followed a Mediterranean diet after a heart attack had a
significantly lower rate of recurrent heart disease
compared to those on a standard low-fat diet.
EPIC Study: The European Prospective Investigation into
Cancer and Nutrition (EPIC) study highlighted the
association between the Mediterranean diet and reduced
mortality from various causes, including heart disease and
cancer.
Key Components and Their Benefits
Olive Oil: Rich in monounsaturated fats and antioxidants,
olive oil is a cornerstone of the diet and is associated
with anti-inflammatory properties and heart health.
Fish: High in omega-3 fatty acids, fish consumption
supports cardiovascular and cognitive health.
Fruits and Vegetables: Packed with vitamins, minerals, and
fiber, they contribute to overall health and disease
prevention.
Whole Grains: Provide sustained energy and support
digestive health.
Nuts and Seeds: Offer healthy fats, protein, and fiber,
promoting heart health and satiety.
Legumes: A great source of plant-based protein and fiber,
they help in blood sugar regulation and digestive health.
The Mediterranean diet is supported by robust scientific
evidence demonstrating its numerous health benefits. Its
emphasis on whole, unprocessed foods and healthy fats makes
it a sustainable and effective approach to maintaining and
improving overall health.
Easy Chicken Paella
INSTITUTIONAL RESOURCES
NIH | The Mediterranean Diet: From an Environment-Driven Food
Culture to an Emerging Medical Prescription
https://pmc.ncbi.nlm.nih.gov/articles/PMC6466433/
The Mediterranean diet originates in the food cultures of
ancient civilizations which developed around the
Mediterranean Basin and is based on the regular consumption
of olive oil (as the main source of added fat), plant foods
(cereals, fruits, vegetables, legumes, tree nuts, and
seeds), the moderate consumption of fish, seafood, and
dairy, and low-to-moderate alcohol (mostly red wine) intake,
balanced by a comparatively limited use of red meat and
other meat products.
A few decades ago, the Mediterranean diet drew the attention
of medical professionals by proving extended health
benefits. The first reports ascertained cardiovascular
protection, as multiple large-scale clinical studies,
starting with Ancel Keys' Seven Countries Study, showed a
marked reduction of atherosclerotic clinical events in
populations with a Mediterranean dietary pattern. Ensuing
trials confirmed favorable influences on the risk for
metabolic syndrome, obesity, type 2 diabetes mellitus,
cancer, and neurodegenerative diseases.
While its health benefits are universally recognized today
by medical professionals, the present state of the
Mediterranean diet is challenged by major difficulties in
implementing this protective dietary pattern in other
geographical and cultural areas and keeping it alive in
traditional Mediterranean territories, also tainted by the
unhealthy eating habits brought by worldwide acculturation.
Mayo | Mediterranean diet for heart health
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/resources/hlv-20049477
More-recent studies linked the Mediterranean diet with lower
risk factors for heart disease, such as high cholesterol and
high blood pressure.
Today, the Mediterranean diet is one of the healthy eating
plans that American nutrition experts recommend. It's also
recognized by the World Health Organization as a
healthy-eating pattern.
American Heart Association | Mediterranean Diet (Lifestyle)
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/mediterranean-diet
https://www.heart.org/en/news/2023/02/28/mediterranean-lifestyle-not-just-diet-may-greatly-improve-health
Much is known about the heart-health benefits of adopting a
Mediterranean-style diet, with its heavy focus on whole
grains, fruits, vegetables, fish and healthy oils. But what
about the rest of the Mediterranean lifestyle?
Short of lounging on the beaches of southern Italy or an
island in Greece, could adopting the focus on relaxed,
familial dining, afternoon naps and strong communal bonds
also improve health?
Harvard Health Publishing | Ultra-processed foods? Just say no
https://www.health.harvard.edu/blog/ultra-processed-foods-just-say-no-202406173051
https://www.health.harvard.edu/healthbeat/how-the-dietary-guidelines-define-a-healthy-eating-pattern
Americans love their ultra-processed foods, whether they
come as cereal (like Cap'n Crunch, a favorite of mine as a
kid), snack foods (like Cheetos), entr'es (like hot dogs),
or desserts (like Twinkies). Sure, loading your plate with
vegetables, fruits, fish, healthful oils, and grains in a
Mediterranean-style diet boosts heart and brain health. But
if you also eat some ultra-processed foods, is that bad for
your brain health?
A new study appears to deliver resounding yes: eating
ultra-processed foods is linked to a greater risk of
cognitive impairment and strokes.
This well-designed observational study examined data from
the REGARDS (REasons for Geographic And Racial Differences
in Stroke) project, a longitudinal study of non-Hispanic
Black and white Americans ages 45 years and older. Study
participants were initially enrolled between 2003 and 2007
and were given a number of questionnaires evaluating health,
diet, exercise, body mass index, education, income, alcohol
use, mood, and other factors. In addition, tests of memory
and language were administered at regular intervals.
ChatGPT: The Healthiest Breakfast Cereals
The healthiest breakfast cereals are typically those that
undergo minimal processing and contain whole, nutrient-dense
ingredients with no added sugar or preservatives. Here are
some examples:
1. Whole Grains
- Oats (Rolled or Steel-Cut)
- Plain Millet, Quinoa, or Amaranth Flakes
- Whole grains flattened into flakes.
2. Single-Ingredient Options (no additives)
- Puffed Rice, Puffed Millet, or Puffed Wheat
- Shredded Wheat (100% Whole Wheat)
3. Muesli (no added sugar or oils)
- Made from raw oats, nuts, seeds, and dried fruits.
4. Homemade or DIY Options (avoid preservatives)
- Mix oats, chia seeds, nuts, and dried fruits
Key Qualities to Look For:
- Whole Grains: Look for "
whole" as the first ingredient.
- High Fiber Content
- Minimal Ingredients
- No Added Sugar or sweeteners
- No Artificial Additives: Avoid artificial flavors,
colors, or preservatives.
Cleveland Clinic | Mediterranean Diet
https://my.clevelandclinic.org/health/articles/16037-mediterranean-diet
https://my.clevelandclinic.org/-/scassets/files/org/heart/patient-education/heart-basics-handouts/ll-mediterranean-diet.ashx?la=en
The Mediterranean Diet has these benefits because it:
Limits saturated fat and trans fat. You need some saturated
fat, but only in small amounts. Eating too much saturated
fat can raise your LDL (bad) cholesterol. A high LDL raises
your risk of plaque buildup in your arteries
(atherosclerosis). Trans fat has no health benefits. Both of
these "unhealthy fats" can cause inflammation.
Encourages healthy unsaturated fats, including omega-3 fatty
acids. Unsaturated fats promote healthy cholesterol levels,
support brain health and combat inflammation. Plus, a diet
high in unsaturated fats and low in saturated fat promotes
healthy blood sugar levels.
Limits sodium. Eating foods high in sodium can raise your
blood pressure, putting you at a greater risk for a heart
attack or stroke.
Limits refined carbohydrates, including sugar. Foods high in
refined carbs can cause your blood sugar to spike. Refined
carbs also give you excess calories without much nutritional
benefit. For example, such foods often have little or no
fiber.
Favors foods high in fiber and antioxidants. These nutrients
help reduce inflammation throughout your body. Fiber also
helps keep waste moving through your large intestine and
helps maintain healthy blood sugar levels. Antioxidants
protect you against cancer by warding off free radicals.
The Mediterranean Diet includes many different nutrients
that work together to help your body. There's no single food
or ingredient responsible for the Mediterranean Diet's
benefits. Instead, the diet is healthy for you because of
the combination of nutrients it provides.
Apple Walnut Salad With Endive And Dates
MEDITERRANEAN DIET IN THE SCIENCE NEWS
https://sciurls.com/?q=Mediterranean%2BDiet&btnG=sciurls
The Mediterranean Diet: An Update of the Clinical Trials
https://pmc.ncbi.nlm.nih.gov/articles/PMC9317652/
We Know Olive Oil Is Good For Us - Turns Out The Leaves Are Too
https://www.sciencealert.com/we-know-olive-oil-is-good-for-us-turns-out-the-leaves-are-too
Summary
Olive leaves, rich in antioxidants like oleuropein, have
been traditionally used in Mediterranean medicine for their
potential health benefits. Studies suggest olive leaf
extract may improve heart disease risk factors, including
blood pressure and lipid levels, although more research is
needed due to inconsistent results. While generally
considered safe, pregnant and breastfeeding women should
avoid olive leaf extract, and it should not replace medical
treatment.
10 Healthy Fats To Eat on the Mediterranean Diet for Optimal Health
https://www.health.com/healthy-fats-mediterranean-diet-8773249
The Mediterranean Diet Really Is That Good for You. Here's Why.
https://www.nytimes.com/2023/01/06/well/eat/mediterranean-diet-health.html
What exactly is the Mediterranean diet?
The Mediterranean diet isn't as much a strict meal plan as
it is a lifestyle, said Julia Zumpano, a registered
dietitian who specializes in preventive cardiology at the
Cleveland Clinic in Ohio. People who follow the
Mediterranean diet tend to "eat foods their grandparents
would recognize," Dr. Heffron added: whole, unprocessed
foods with few or no additives.
The diet prioritizes whole grains, fruits, vegetables,
legumes, nuts, herbs, spices and olive oil. Fish rich in
omega-3 fatty acids, like salmon, sardines and tuna, are the
preferred animal protein source. Other lean animal proteins,
like chicken or turkey, are eaten to a lesser extent. And
foods high in saturated fats, like red meat and butter, are
eaten rarely. Eggs and dairy products like yogurt and cheese
can also be part of the Mediterranean diet, but in
moderation.
Easy Greek Salmon
MEDITERRANEAN RECIPES
Mediterranean Recipes (from The Mediterranean Dish)
https://www.themediterraneandish.com/about-us/
Suzy Karadsheh is a true daughter of the Mediterranean. She
was born on the coast of Egypt in the bustling cosmopolitan
city of Port Said, the North entrance of the Suez Canal, and
just a boat ride away from places like Italy, Greece,
Turkey, Lebanon, Palestine and Israel.
The Mediterranean Dish is her personal food blog for modern
Mediterranean recipes and the Mediterranean diet
(lifestyle.) Here, you will find easy wholesome recipes that
celebrate the bold flavors of the Mediterranean from
Southern Europe, to North Africa, and the Middle East.
https://www.themediterraneandish.com/recipes/
Mediterranean Breakfast Recipes
Appetizer and Mezze
Salads
Soups and Stews
Sides and Small Plates
Entree
Desserts
Peperonata (Stewed Peppers With Balsamic, Basil, And Mint)
Beef Tenderloin (from The Mediterranean Dish)
https://www.themediterraneandish.com/beef-tenderloin-roast-recipe/
Mediterranean Recipes Bursting with the Flavors of the Region
https://www.tasteofhome.com/collection/favorite-mediterranean-recipes/
Mediterranean Diet Skillet Dinners for Winter (Eating Well)
https://www.eatingwell.com/gallery/8011457/mediterranean-diet-skillet-dinners-for-winter/
MEDITERRANEAN BOOK RECOMMENDATIONS
The Mediterranean Dish Cookbooks
https://www.themediterraneandish.com/cookbooks
https://www.amazon.com/Mediterranean-Dish-Diet-Inspired-Joyfully-Cookbook/dp/0593582128
https://www.amazon.com/Mediterranean-Dish-Healthy-Recipes-Cookbook/dp/0593234278
Welcome to The Mediterranean Dish!
The internet's No. 1 website for modern Mediterranean
recipes & lifestyle. I'm Suzy, cookbook author and creator.
I was born and raised in the Mediterranean cosmopolitan city
of Port Said, Egypt. Here, you will find easy,
tested-to-perfection, wholesome recipes with big flavors
from all over the Mediterranean. Reap the benefits of the
Mediterranean diet no matter where you live!
Moroccan Fish Kofta In A Spicy Harissa Sauce
sam.wormley@icloud.com