Extensive research over the years has continued to identify the Mediterranean diet as one of the best for heart health. "Not all inflammation is bad, but once it becomes chronic, it can lead to heart disease, type 2 diabetes, dementia, and cancer," says Janet McCann, a certified dietitian-nutritionist at Mayo Clinic Health System in Eau Claire, Wisconsin, USA. It helps reduce chronic inflammation in the body.
One of the main risk factors for chronic inflammation is a diet high in fats and sugars. The Mediterranean diet is based on plant-based foods, which confers multiple benefits that protect heart health:
• Fat substitution: It replaces harmful fats with healthy and monounsaturated fats, which have been shown to reduce total cholesterol and low-density lipoproteins (LDL or "bad" cholesterol). • Inflammation reduction: It includes foods rich in antioxidants and phytochemicals that help reduce inflammation in the arteries. • Blood pressure regulation: It promotes healthy blood pressure by prioritizing foods rich in potassium and reducing salt intake. • Gut health improvement: It encourages the consumption of whole grains, legumes, fruits, and vegetables, which are high in fiber, promote gut health, and help reduce blood sugar fluctuations. • Weight control: It promotes a healthy weight by focusing on nutrient-dense and satiating foods that naturally help prevent overeating.
Practical tips for adopting the diet Dietitian Janet McCann offers several recommendations for those interested in adopting the Mediterranean lifestyle:
- Increase fruit and vegetable intake: It is recommended to consume between two and three portions of fruit and four or more portions of vegetables a day.
- It is advised to consume at least four portions a week of raw or unsalted nuts and seeds, as they are rich in fiber, protein, and healthy fats.
- Reduce red meat, substituting it with fish, poultry, eggs, or legumes, and ensure that any red meat consumed is lean and in small portions (about 85 grams).
- Use of healthy fats and lean proteins: Use olive oil, avocado, or grape seed oil for cooking instead of butter, and even for dipping bread.
Prioritization of whole grains and nuts Switch to 100% whole-wheat bread, cereals, and pasta, and incorporate other grains like bulgur and farro.
It is recommended to expand variety with options like pomegranates, figs, kale, and chard, and use fruits and vegetables as the main option for snacking.
Dairy, spices, and liquids Opt for low-fat dairy, such as Greek or plain yogurt, and soft cheeses like feta or chèvre.
Consume fish twice a week, choosing varieties rich in omega-3 like salmon, trout, and sardines, prepared grilled or steamed.
Use herbs and spices to enhance flavor and reduce the need for salt.
Regarding beverages, moderate consumption of red wine is optional (limiting intake to one glass or less per day), but water should be the main drink.
The holistic approach of the Mediterranean lifestyle Beyond diet, an essential part of the Mediterranean diet is the lifestyle.
The basic principles include: sitting down for at least two meals a week, taking time to eat without rushing, dining with friends and family, and maintaining physical activity with a minimum of 150 minutes of moderate-intensity exercise per week.
This approach involves slowing down and enjoying life, promoting well-being and mental health.
"Many people who adopt this way of eating say they will never go back to eating any other way," concluded McCann.