Mediterranean Cuisine

Question
I'm a college student writing a paper on Mediterranean cuisine and it's cardiovascular benefits, and I was wondering if you could tell me some scientific reasons as to why these types of foods are so heart-healthy?

Answer
Hello Melinda!



 The scientific reasons as to why the Mediterranean diet is heart healthy is because of the fresh ingredients, portion control, and healthy fats such as olive oil.

 First of all fresh, healthy food. The staples of the Mediterranean diet include fresh fruits and vegetables, whole grains, nuts and seeds, legumes, seafood, yogurt, olive oil, and small amounts of wine. Food  should be eaten in season and locally grown, and Mediterrean dieters avoid processed food.

 Secondly, portion control. The Mediterranean diet focuses on small portions of high-quality food. 揥hen food tastes delicious, a little is enough because your senses have been satisfied.  And healthy fats like olive oil and nuts, which are staples of the Mediterranean diet, keep you feeling fuller longer than diets that restrict fat or forbid it altogether.

Thirdly healthy fats. Unlike most diets, the Mediterranean diet doesn抰 cut fat consumption across the board. Rather than limiting total fat intake, the Mediterranean diet makes wise choices about the type of fats that are used.  On the menu are the monounsaturated fat found in olive oil, nuts, and avocados; and polyunsaturated omega-3 fatty acids, found in fatty fish (salmon, tuna, sardines, and trout); and fat from plant sources, like flaxseed.  Limiting processed and packaged foods keeps the diet extremely low in unhealthy trans fats, which have been shown to increase the risk of heart disease and strokes.

Olive oil. The Mediterranean people use olive oil in almost everything they eat, including pastas, breads, vegetables, salads, fish, and even cakes and pastries. It抯 the principal fat in the Mediterranean diet, replacing other fats and oils, including butter and margarine. What抯 so healthy about olive oil? Researchers at the Monell Chemical Senses Center in Philadelphia found that oleocanthal, a compound in olive oil, may reduce inflammation, which could help prevent conditions like heart disease, diabetes, arthritis, Alzheimer抯, and autoimmune diseases, as well as certain cancers.

Omega-3 fatty acids. Found in abundance in the Mediterranean diet, omega-3 fatty acids are bursting with health benefits. Fatty acids have been shown to reduce the incidence of heart attacks, blood clots, hypertension, and strokes; and may prevent certain forms of cancer and lower the risk of neurological disorders like Alzheimer抯 disease.

For more information on healthy eating check out my dietary books at www.planetyorgos.com

-George Rapitis, MS
www.juiceblend.com

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