February marks “Heart Awareness Month,” which is the perfect time to discuss the benefits of the Mediterranean diet not just for your heart, but for your whole body. People who live in countries around the Mediterranean Sea have shown a decreased incidence of cancer and have better respiratory health, and research supports these are the benefits of having a healthy Mediterranean Diet.
Valerie Zwaanstra | Courtesy
The U.S. News Best Diet’s says the Mediterranean diet is the best diet overall, with a list of ratings from 1-5 based on weight-loss for short-term, weight loss for long-term, how easy it is to follow and how healthy the diet is. Weight loss for short-term rated at 2.9/5, weight-loss for long-term rated at 3.1/5, easy to follow rated at 3.8/5, and how healthy the diet is rated at a 4.9/5, making it almost perfect for the healthy diet criteria. The overall diet was rated 4.2/5, with the DASH diet following at 4.1 overall. (health.usnews.com)
According to Dr. Richard Besdine, a professor and geriatrician at Brown University, the Mediterranean diet can improve cognitive health, decrease risk of heart disease, preserve overall bone density, and has even shown to decrease the rate of cancer mortality compared to those who did not follow the Mediterranean diet. It is no surprise the Mediterranean diet is strongly recommended by doctors.
The key components of the Mediterranean diet include fresh fruits, vegetables, extra virgin olive oil, nuts, legumes and whole grains. Fish and poultry can be eaten in moderation, along with sweets and red meats. A glass of red wine has even been said to be beneficial for the health, but of course this is only if it is kept to the one glass. This diet is healthier than most because it is focused around a plant based diet, with healthy fats like extra virgin olive oil used to replace butter or other alternatives.
Contrary to popular belief, fat is required for the body to function at full capacity. The difference with the Mediterranean diet compared to other diets is it is loaded with healthy fats. Olive oil, nuts, and avocados are filled with fats our brains require to stay “sharp” and decrease the risk of mental decline (health.com). The heart also thrives on the Mediterranean diet because it is primarily plant-based foods and healthy fats, giving the body the nutrition it needs to function properly. In a 12-year study, researchers studied 25,000 women who consumed a Mediterranean diet and found that it greatly reduced inflammation, which decreases the risk of heart disease.
There is no denying the benefits of the Mediterranean diet and can improve one’s overall health. As we enter the second month of the year and New Year’s resolutions start to get harder to maintain and follow, consider the Mediterranean diet. You won’t regret it.
Valerie Zwaanstra
Vandal Health Education