We understand what it’s like having to research and decide what is a good diet program that will suit your needs. One of the most highly rated diet plans year after year is the Mediterranean Diet, a favorite of health experts and nutritionists alike. (See our team dietitians write up on the best and worst rated plans of 2021.) But what should you look for in this plan? We can help with our blog on – Review on the Mediterranean Diet for 2021.
Make It Mediterranean
The Mediterranean diet loosely refers to the shared cultural dietary patterns of countries that border the Mediterranean Sea, including Greece, Crete, and southern Italy. Originated by scientists in the 1960’s who observed that heart disease caused fewer deaths in Mediterranean countries than in the United States and northern Europe and that overall life expectancy in this region was longer than our national average.
Ongoing research has shown that a Mediterranean-style diet correlates with biomarkers related to a reduced risk of chronic disease. Though meal patterns differ slightly depending on the specific region, these countries share a general approach to eating that is primarily plant-based, high in healthy fats, and contains a moderate amount of lean protein and low-fat dairy. Add in a splash or two of red wine for pleasure and good measure!
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Diet Mainstays in Practice
In 1993, as a way to educate Americans on common food practices in the Mediterranean region and provide guidance for implementing the lifestyle, the Harvard School of Public Health and the World Health Organization developed the Mediterranean Diet Pyramid.
Opposite from the traditional western diet, Mediterranean eating centers on the daily consumption of fruits and vegetables, whole grains, olive oil, beans, nuts, and seeds. Fish and other seafood is the signature animal protein, recommended at least twice per week, while other sources of animal proteins like poultry, eggs, cheese, and yogurt taken in smaller amounts.
A cornerstone of the Mediterranean diet is its abundance of healthy dietary fat from olive oil, fatty fish such as tuna, salmon, mackerel, and herring, and the oils that naturally occur in nuts and seeds. Olive oil is a significant source of monounsaturated fat, which has been found to lower LDL (bad) cholesterol as well as total cholesterol levels. Omega-3 fatty acids, the polyunsaturated fat in fish, have anti-inflammatory properties that can help protect brain cells from oxidative stress and decrease the risk of stroke and heart failure.
The plan avoids red meat and products with added sugar, as high intake can raise LDL cholesterol and triglyceride levels over time, increasing the risk of coronary artery disease and adverse heart events. In addition to its abundance of healthy oils, the Mediterranean diet is also naturally high in dietary fiber and potassium, which both have a therapeutic effect on overall cardiovascular health.
The Science Backs It Up
Research to date has consistently demonstrated that a Mediterranean style eating pattern decreases biomarkers associated with heart disease including type 2 diabetes, dyslipidemia, obesity and high blood pressure, and lowers the risk of death related to heart disease and other age-related illnesses.
A comprehensive study of 26,000 women published in the Journal of American Medical Association in 2018 found that participants who followed a Mediterranean diet had “25% less risk of developing cardiovascular disease over the course of 12 years.”
Another large Nurse’s Health Study from 2013 observed 10,670 women between the ages of 57 and 61 and examined the effects of dietary patterns on aging. Participants who followed a Mediterranean-style diet were 46% more likely to age healthfully, defined as “living to 70 years or more, and having no chronic diseases.”
A primary prevention trial published in the New England Journal of Medicine that included over 7,000 participants who were considered high risk for cardiovascular disease found that “a Mediterranean diet supplemented with extra virgin olive oil or nuts and with no fat and calorie restrictions reduced the rates of death from stroke by roughly 30%.”
Interestingly, total fat intake in this study exceeded general dietary guidelines for fat as a percentage of total calories per day. This suggests that the source and type of dietary fat are more important than the total amount. Further, the Mediterranean diet is recommended by the American Heart Association as an effective method for “preventing heart disease and stroke and reducing risk factors such as obesity, diabetes, high cholesterol and high blood pressure.”
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Final Thoughts Review on the Mediterranean Diet for 2021
The Mediterranean diet has ranked number one in the “best overall diet” category of U.S. News and World Report’s annual diet review four years in a row. Given the abundant research into it’s benefits, it should be something to seriously consider. It’s never too late to add years to your life, right? But as we always say, consult your doctor before you take on any diet program.
We hope that you’ve found some useful information with our piece – Review on the Mediterranean Diet for 2021. As always, if you don’t see something here you want us to cover, feel free to reach out to us directly through our Contact page or leave a comment below. Stay healthy!
Michelle Monroe has been a Registered Dietitian with the Academy of Nutrition and Dietetics since 2008. She has an array of experience in the field including clinical dietetics, long-term care, diabetes education, food service management, community nutrition, one-one-counseling, and meal planning.
Michelle loves her work and the learning, but most importantly she loves the relationships that she forms with her clients. Being able to help people is one of the most rewarding experiences of her life.
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