The word diet can be a little misleading because the MD is actually a nutritional model based on the eating habits of those who live in Mediterranean countries. These people have been following the nutritional pattern of the MD for many centuries. The dietary components of the MD are for the majority made up of locally grown, seasonal produce. Fruits, vegetables and whole grains make up the bulk of the diet. Beans and legumes also feature heavily. Meat is a rarity; poultry and fish are enjoyed more often. Small amounts of dairy, cheese and yogurt are also consumed. Wine is drunk in moderation.
Growing up in Greece, I was fortunate to experience the Mediterranean diet from an early age. I have seen its benefits in my family, friends and community. Working as a medical researcher and having a close affiliation with health and fitness, I found it compelling to briefly highlight the major scientific findings on the health benefits of the MD.
The Mediterranean Diet Favors Longevity
One of the largest research projects into the “longevity” effect of the MD is the European Prospective Investigation in Cancer and Nutrition (EPIC) study. It took a population sample from nine European countries and analyzed diet in terms of its closeness to the MD, on a 10-point scale. It found that the degree of adherence to the MD was associated with increased life span [3]. Specifically, if a 60-year old man sticks well to the MD, his life will be one year longer than a man of the same age who does not follow the diet.
This effect of the MD is not just localized to the Mediterranean area. In America, a similar study found that the MD can decrease by up to 20% the mortality rate for deaths caused by cancer and heart disease [4]. Another study found that Mediterranean-born Australians, who followed the traditional MD, presented lower cardiovascular disease risk and heart related mortality.
The Mediterranean Diet Saves You From Major Illnesses
Research shows that following a nutrition plan like the MD substantially decreases the risk of heart attack, cancer, stroke and diabetes. While some people do have a genetic predisposition to certain illnesses, a good lifestyle and diet certainly goes a long way in promoting health and longevity.
Cardiovascular disease is the biggest killer in America today. In 2006 alone, eighty million Americans were diagnosed with cardiovascular disease [5]. Many studies have demonstrated that following a diet that is low in saturated fats reduces the risk of cardiovascular disease. Interestingly, the Mediterranean diet decreases this risk furthermore than a regular low fat diet. The EPIC cohort showed cardiovascular mortality was reduced by 18% in people on the MD [6].
Following the MD reduces hypertension. It is known that hypertensive individuals can reduce their blood pressure by increasing the consumption of vegetables and fruits, and reducing the amount of fat and cholesterol. This also helps with weigh loss. Weight loss alone lowers blood pressure. The Greek-EPIC study found a positive correlation between adherence to the MD and low blood pressure [7]. A similar study conducted in Italy found that people who consumed olive oil and leafy vegetables had lower blood pressure [8].
Another disease associated with an unhealthy lifestyle is the Metabolic Syndrome, or METS. This is the umbrella term used to diagnose people with a very high risk of cardiovascular disease. Fifty million Americans are currently considered as suffering from this illness. Symptoms include an elevated waist measurement, high triglycerides, increased “bad” cholesterol (HDL), elevated fasting glucose and hypertension. Studies have shown that there is an inverse association between adherence to the MD and the incidence of METS [9]. In other words, METS can be reduced with a diet high in Omega-3 fatty acids, grains, legumes, vegetables and fruit - all components of the MD.
The Mediterranean Diet Protects You From Cancer
Not just one, but several elements of the MD are known to prevent cancer. Tomatoes, which feature heavily in the MD, contain lypocene, a powerful antioxidant that reduces cancer risk [10]. Similarly, fish reduces the risk of developing some types of cancer. The risk of developing malignant tumors in all areas of the body except the thyroid is inversely associated with consumption of whole grains. A diet high in vegetables also is known to reduce the risk of cancer.
The Mediterranean Diet Leads The Way To Losing Weight
Across America, rising obesity rates are causing a health crisis. Between 30% and 50% of the population are considered obese. Diabetes, Cardiovascular disease and hypertension are all associated with being overweight. A healthy BMI is a rough indication of overall healthy body weight.
The MD can help you lose weight. Women who follow the MD and undertake light exercise were seen to lose weight over a four-month period. Those in Spain were found to have a lower BMI when following the MD [11]. A very recent study (published in September 2009 in the journal Acta Medica Scandinavica) shows that adherence to the MD is associated with lower abdominal adiposity in European men and women.
The Mediterranean Diet Benefits Nerves And Bones
Across the Mediterranean the incidence of osteoporosis is altogether lower. This is attributed in part to diet. Consumption of whole grain foods as well as fruits has been shown to protect bone and calcium metabolism [12].
The MD has been shown to improve neuron function. This is credited to the high levels of antioxidants within many of the components of the MD. Cognitive function improves also, and the risk of Alzheimer’s disease is lowered[13]. Those who have the disease may find its severity lessened when switching to the MD from other diets.
The Nutritional Components of the Mediterranean Diet
There are several excellent sources of good nutrients within the Mediterranean diet. Olives are a key component. Both olives and olive oil have been the centerpiece of the MD for centuries. Olive oil is a natural juice that contains carotenes, phenolic compounds and chlorophyll, which have biological significance. The high level of antioxidants and healthy fatty acids are proposed to be the power within olive oil. They provide heart health benefits (i.e., regulation of cholesterol) and exert anti-inflammatory and antihypertensive vasodilatory effects.
Fish are an important part of the MD, especially sardines and anchovies. The omega-3 fatty acids within fish are important for good cognitive performance. High amounts of fruits and vegetables are associated with health and longevity.
Wine in moderation is also good for health. Red wine contains a plethora of health-promoting compounds. Some of them, the polyphenols, are antioxidants with powerful anti-aging properties. They protect against oxidative stress.
Nuts are another healthy part of the MD. Nuts contain mono- and poly- unsaturated fatty acids, which have been reported to improve the blood’s lipid profile and decrease cardiovascular risk. Walnuts, for example, contain alpha-linolenic acid, an omega-3 fatty acid that exerts a heart protective effect. Consumption of 30g of nuts has been found to reduce the prevalence of the Metabolic Syndrome.
Closing Thoughts
During the last 4 decades, several independent studies have proven the health benefits of the MD. However, the biological mechanism by which the MD increases life expectancy remains unknown. What we do know, though, is that people who adhere to the principles of the MD over a time span of 10 years have more than 20% lower chance of dying than those who do not follow this or a similar diet [14].
While research around the world has shown the MD to extend the average lifespan, there is no magic ingredient in it that will help you live longer. Many aspects of the MD combine to promote overall health, fight disease and lead to a longer life.
References
1. Faustino R. Pérez-Lópeza, Peter Chedraui, Javier Haya, José L. Cuadros. Effects of the Mediterranean diet on longevity and age-related morbid conditions. Maturitas 2009;64; 67–79.
2. Keys A, Aravanis C, Blackburn HW, et al. Epidemiological studies related to coronary heart disease: characteristics of men aged 40–59 in seven countries. Acta Med Scand Suppl 1966; 460:1–392.
3. Trichopoulou A, Orfanos P, Norat T, et al. Modified Mediterranean diet and survival: EPIC-elderly prospective cohort study. BMJ 2005; 330:991.
4. Mitrou PN, Kipnis V, Thiébaut AC, et al. Mediterranean dietary pattern and prediction of all-cause mortality in a US population: results from the NIHAARP Diet and Health Study. Arch Intern Med 2007; 167: 2461–8.
6. Estruch R, Martínez-González MA, Corella D, et al. Effects of a Mediterranean style diet on cardiovascular risk factors: a randomized trial. Ann Intern Med 2006;145:1–11.
7. Psaltopoulou T, Naska A, Orfanos P, Trichopoulos D, Mountokalakis T, Trichopoulou A. Olive oil, the Mediterranean diet, and arterial blood pressure: the Greek European Prospective Investigation.
8. Masala G, Ceroti M, Pala V, et al. A dietary pattern rich in olive oil and raw vegetables is associated with lower mortality in Italian elderly subjects. Br J Nutr 2007; 98: 406–15.
10. Unlu NZ, Bohn T, Francis DM, Nagaraja HN, Clinton SK, Schwartz SJ. Lycopene from heat-induced cis-isomer-rich tomato sauce is more bioavailable than from all-trans-rich tomato sauce in human subjects. Br J Nutr 2007; 98: 140–6.
11. Schröder H, Marrugat J, Vila J, Covas MI, Elosua R. Adherence to the traditional Mediterranean diet is inversely associated with body mass index and obesity in a Spanish population. J Nutr 2004; 134: 3355–61.
12. Prynne CJ, Mishra GD, O’Connell MA, et al. Fruit and vegetable intakes and bone mineral status: a cross sectional study in five age and sex cohorts. Am J Clin Nutr 2006; 83: 1420–8.
13. Scarmeas N, Stern Y, Mayeux R, Luchsinger JA. Mediterranean diet, Alzheimer
About the Author
Matthew Papaconstantinou, PhD, works as a medical researcher at Washington University School of Medicine in St Louis, MO. Matthew’s Greek background has shown him first hand the benefits of a Mediterranean diet. An interest in a combined holistic and scientific approach to health and wellness prompted Matthew to establish www.weightlosstriumph.com, a site that provides online diet plan reviews and coupons for Medifast diet.
Matthew Papaconstantinou, PhD, works as a medical researcher at Washington University School of Medicine in St Louis, MO.
