What it is
The Mediterranean diet is patterned on the traditional foods of Greece,
southern Italy, southern France, Spain, Morocco and Turkey. It is linked
to lower rates of heart disease and other chronic diseases.
What it does
In a study of 12,000 healthy middle-aged men in seven countries -- Finland,
Greece, Italy, the former Yugoslavia, the Netherlands, Japan and the USA
-- the lowest rate of heart disease after 10 years was on the Greek island
of Crete. It was 90 percent lower than in the USA.
1994 Evidence
Heart attack survivors who ate a Mediterranean diet instead of a typical
low-fat diet had a 70 percent lower risk of another heart attack, report
French researchers in a 27-month study.
5 guidelines
EAT LOTS OF GRAINS, NUTS, FRUITS AND VEGETABLES
Those hearty foods, all classified as complex carbohydrates, are mainstays
of the Mediterranean diet. Fruits and vegetables are packed with antioxidants,
including vitamin C and beta carotene, which seem to help prevent clogged
arteries and heart attacks. Whole grains are rich in disease-fighting,
cholesterol-lowering fiber. That includes pasta, rice, couscous, bulgur
wheat and cornmeal. Beans are fiber-packed, too. Nuts, besides being a
good source of protein, are full of antioxidants and nutrients. And don't
forget garlic and onions, Mediterranean staples. On this diet, almost
everything you eat is a fruit, vegetable, bean or grain. Of course, the
exact number of servings you need depends on your age, activity level
and other factors.
RESTRICT MEAT, EAT FISH
The Mediterranean diet is plant-based but not vegetarian. You can eat
up to 16 ounces of red meat (beef, pork, veal, lamb) a month. And you
can have 4-6 ounces of poultry three or four times a week and 4-6 ounces
of fish three to seven times a week. Red meat has been linked to cancer;
in contrast, fish -- especially fatty fish such as sardines and mackerel
-- is associated with less heart disease, less cancer and greater longevity.
LIMIT EGGS, CHEESE, SWEETS
Eggs are scarce in the Mediterranean diet -- no more than one a week,
including those in baked goods. You can eat up to 1 ounce of cheese, preferably
low-fat or nonfat, daily. Examples: Grate Parmesan over pasta; crumble
feta on salads. You can eat dolci, as the Italians call sweets, a few
times a week; it's preferable to make cookies and cakes with honey. But
fresh fruit is the traditional dessert.
SUBSTITUTE OLIVE OIL FOR OTHER FATS
The Mediterranean diet can be high in fat. But it is very low in animal
fat, with virtually no butter. Lots of olive oil -- 2 or 3 tablespoons
a day -- is OK if you are active and not over-weight, says Harvard epidemiologist
and nutritionist Walter Willett. Olive oil benefits cholesterol and actively
protects arteries. Research shows olive oil has antioxidant activity and
helps curb high insulin and blood sugar levels that destroy arteries.
2 recipes from the Mediterranean
Grilled Peppers
4 large bell peppers -- green, red, yellow or a combination -- cored
and cut lengthwise in 1-inch-wide strips
0live oil spray or canola oil spray
Heat grill. Liberally spray grill and peppers with olive or canola oil.
Spread peppers on grill; cover grill if possible. Cook, spraying occasionally
with oil, till peppers are thoroughly limp and slightly charred. Serve
as a side dish or as a topping for bread or polenta (cornmeal mush). Serves
4.
Per serving: 34 calories, 0.9g protein, 6.4g carbohydrates, 1.6g fiber,
1.2g fat (0g saturated), 2mg sodium.
Pasta With Walnuts and Peppers
2 Tbs. olive oil
4 large garlic cloves, thinly sliced
1/2 cup coarsely chopped walnuts
10 cherry tomatoes, halved
2 medium bell peppers -- green, red, yellow or a combination -- cored,
trimmed and cut lengthwise into 1/2 -inch-long
strips
11/2 medium yellow onions, thinly sliced
11/2 cups coarsely chopped parsley
Freshly ground black pepper to taste
3 cups cooked penne or rotelle (about 6 ounces dry)
Heat olive oil in large skillet over medium heat. Saute walnuts and garlic
till lightly browned, about 5 minutes. Add tomatoes; cook till soft, about
5 minutes. Put onions and peppers in large bowl; cover. Microwave on high
power till tender. Transfer peppers, onions to skillet. Add parsley; stir
to combine thoroughly. Put pasta in large shallow bowl and cover with
walnut-pepper sauce. Serves 4.
Per serving: 367 calories, 9.6g protein, 46.4g carbohydrates, 4.7g fiber,
17g fat (1.9g saturated), 19mg sodium.
Jean Carper's current best-selling
book is Stop Aging Now!
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Taste tips
-- For more fiber, choose whole-grain bread that's dense, heavy, chewy.
-- Buy a strong cheese, such as Parmesan; you'll get more taste with
less cheese.
-- Buy fresh seasonal produce; restrict processed food. If you can't
find good vine-ripened tomatoes, buy canned whole plum tomatoes, which
have more flavor than typical store tomatoes, picked when green.
-- For dessert, put a big bowl of fruit on the table (oranges, peaches,
pears, figs, grapes, apples) and individual knives for peeling or cutting
it up. In restaurants, ask for fresh fruit for dessert; it's in the kitchen
even if it's not on the menu.
-- Instead of making meat a meal's centerpiece, combine smaller pieces
of meat, poultry and fish with pasta, vegetables or rice. For example,
add fresh or canned tuna to tomato sauce.
-- Eat less cheese and more vegetables on your pizza.
-- Eat tomato sauce on pasta, not high-fat cream sauces.
-- Eat simply prepared fish without rich sauces.
Switch to olive oil
-- If you're unfamiliar with olive oil: Use lighter, less robust varieties
at first and work up to stronger ones. The more fragrant the oil, the
less you need for taste. Use inexpensive oil to saute vegetables, good-quality
oil in sauces and on bread and salads.
-- Uses: Drizzle on bread (even toast). Start each meal with a salad
lightly dressed with olive oil and lemon juice. Use olive oil and lemon
on vegetables instead of butter or margarine.
-- Fat: All fat has 120 calories per tablespoon, so drop other fats to
make room for olive oil. If you fill up on fat, including olive oil, you'll
just get fat, says William Castelli of the Framingham Heart Study.
