As per my title, I hope everyone is getting excited for the holidays! Don’t let the craziness of this time of year make you get sidetracked from being in tune with your health and happiness!
The Mediterranean Diet is known for being heart healthy as it can to reduce the risk of heart disease due to the low level of oxidized low-density lipoprotein (LDL) cholesterol. LDL cholesterol is the bad kind because it can create fatty build-up in your arteries, which can cause them to narrow, which causes heart attacks and failures.
What are the main parts of a Mediterranean Diet?
The Mediterranean Diet prides itself in being plant-based, which means that it is heavier in fruits, veggies, and grains than it is in meats. With this diet, you will be eating a lot of fruits and vegetables, so choose ones that are heavy in antioxidants! Grains in the Mediterranean region tend to be whole grain and don’t contain unhealthy trans fats which is why bread is considered a staple for Mediterraneans.
Also, butter is not used as much in this diet due to oils and healthier fats which tend to be better for you. Olive oil is the main fat in the Mediterranean diet. Extra virgin and virgin olive oils are the best options because they use highest levels of the plant that give you the highest level of an antioxidant effect. Antioxidants protect your cells from molecules that are produced when food is broken down and from radiation. Canola oil, nuts, and fatty fish are high in Omega-3’s. They contain a type of Omega-3 fatty acid that is in monounsaturated fats and polyunsaturated fats which lowers triglycerides (type of fat in the blood), decrease blood clotting, and improve your blood vessels and blood pressure.
The Mediterranean Diet contains lot of fish and poultry as well, due to the high level of omega-3’s. Mackerel, lake trout, herring, sardines, albacore tuna, and salmon are all great options! Some red meats can be high in saturated fat which can raise LDL cholesterol which increases the risk of heart disease. So the Mediterranean Diet suggests a limited amount of red meat.
Herbs and spices are heavily used INSTEAD of salt in the Mediterranean Diet. Salt can increase the risk of heart disease because if you eat too much salt, the water stored in your body can raise your blood pressure which can strain your heart. The body does need some salt though because it absorbs the water you drink.
It also suggests red wine in moderation because the alcohol in it is an antioxidant and can prevent coronary artery disease, which would lead to heart attacks. Resveratrol is also an important ingredient in red wine and is linked to lowering inflammation and blood clotting and therefore, a MODERATION of red wine is considered to be heart-healthy!
What are the downsides of the Mediterranean diet?
The only thing is… make sure you are getting red meat in your diet. Yes, it’s a good idea to limit red meat intake because of the saturated fats, but it is very nutritious! It contains zinc, which aids the immune system as well as lots of vitamins. Red meat also has phosphorus, which is needed in your cells, mainly for bones and teeth. The biggest thing is probably the iron you can get from red meat, if limited, red meat can be very healthy for you!
Also, there are small amounts of protein in this diet so it may not be the right fit for you if you are trying to build muscle.
What are the benefits of going Mediterranean?
The Mediterranean Diet is relatively unrestrictive so it’s a pretty great option! It is a diet that gives a low cholesterol intake. Therefore, a diet with low cholesterol can reduce the risk of heart disease.
It also may be good for people who have Parkinson's. There are small amounts of protein in this diet and protein may interfere with carbidopa/levodopa. People living with Parkinson’s find that eating protein later in the day is better for their symptoms than earlier. It is also recommended to take the medication 30-60 minutes before eating a meal so the body has a chance to absorb it.
Due to a study from Weill Cornell Medicine, the Mediterranean Diet may also prevent Alzheimer’s. The study shows that those who eat a Mediterranean diet have less beta-amyloid deposits in their brain than those on a “western” diet. Beta-amyloid is a protein that collects in the brain of those who have Alzheimer's. Research on this relationship is still in the works but hopefully they find more concrete evidence to prove their theory!
