What meal epitomizes the Mediterranean diet? How about this: grilled fish, salad, whole grain bread – even a glass of red wine. Many health practitioners tout a Mediterranean diet as one of the best things you can do for your heart health. But is it really all it’s cracked up to be?
What Is the Mediterranean Diet?
So named after the food preferences of those living in the countries around the Mediterranean Sea, including Greece, Italy, and Spain, the Mediterranean diet has become synonymous with good health and longevity.
There is much to recommend it: the focus of the Mediterranean diet is on high-quality whole foods, mostly plant-based, with a moderate consumption of dairy and lean meats – plus healthy fats from fish, nuts, and olive oil. Fruits and vegetables are front and center, with a good balance of whole grains and lean protein.
Why It’s Good for You
For starters, the Mediterranean diet is more of an eating style than a diet. It’s also not built around meat, which is not to say you can’t eat meat. It’s just eaten much less often than the traditional American meal. Plant foods, rather, are the centerpiece. Unsaturated fats – from nuts, olive oil, beans, seeds, and seafood – are the real star. This is where the heart-healthy aspects of the Mediterranean diet come into focus. Consuming unsaturated fats instead of trans fats (e.g., fried foods, baked pastries) and saturated fats (e.g., butter, cream, hard cheeses, red meat, cream) seems to actively lower cholesterol levels, especially the “bad” LDL variety.
What to Try
Interested in easing into the Mediterranean diet? Start by focusing on fresh and flavorful ingredients – including fruits and vegetables at every meal. A simple accompaniment of tomatoes, cucumbers, and bell peppers, chopped up and mixed with your favorite herbs or spices, or a light dressing of olive oil and lemon juice is a great place to start. Use your favorite veggies to make it especially delightful.
Whole grains are another important choice. Try using barley, farro, or bulgar (the essence of tabbouleh) instead of, say, white rice or pasta. And switch up your seafood choices, such as opting for water-packed tuna, salmon, trout, and herring. Be sure to bake or roast your fish rather than fry it.
And don’t forget to embrace the cultural aspects of the Mediterranean diet: enjoy your meals purposefully and slowly. Ideally, in good company, minus cellphones, with the aim of savoring each delicious morsel.
Would you like help developing a customized diet that will include elements of the Mediterranean diet? So that what you’re eating at each meal is something you love? Contact registered dietitian Jamie Schlifstein in Boca Raton, Florida, at (561) 558-7786 to find out just how delicious being nutritious can be.