Mediterranean Diet for Better Health

By UVA’s Chi Hong Lee and Teller Stalfort, RD (registered dietitian with UVA Club Red Clinic)

People who live in the Mediterranean region—the 16 countries that border the Mediterranean Sea—have historically enjoyed a higher life expectancy and lower rates of heart disease. food-chopping

What’s Their Secret?

They enjoy a diet rich in antioxidants, phytochemicals, fiber, omega-3 fatty acids and other nutrients—all known to be good for the heart. A growing body of research highlights the cardio-protective effect of a Mediterranean diet over the long term. For example, the Lyon Heart Study showed that following a Mediterranean-type diet compared with a typical “Western” diet reduced the rate of recurrent heart attacks by 50 to 70%.

Research suggests even more benefits:

+ Improved weight loss

+ Better control of blood glucose (sugar) levels

+ Reduced risk of depression

+ Reduced levels of inflammation, a risk factor for heart attack, stroke and Alzheimer’s disease

Mediterranean In a Nutshell

This diet emphasizes balancing your meal with a variety of wholesome foods in appropriate portions – and incorporating daily physical activity. It means a:

+ A high intake of fresh vegetables and fruits, beans, legumes, nuts and whole grains

+ A moderately high intake of fish

+ A low-to-moderate intake of dairy products (mostly in the form of cheese or yogurt)

+ A low intake of meat, poultry, sugars and saturated fats

+ A moderate intake of alcohol (primarily wine consumed with meals. See below for what a moderate amount means exactly.)

Go Mediterranean Today

1. Eat more plant-based foods such as whole grains, vegetables and fruits of all colors. (These foods are rich in antioxidants, phytochemicals, fiber and other nutrients particularly important in preventing coronary heart disease.

2. Savor fatty fish like salmon, tuna and mackerel at least 2 times a week.

3. Substitute a small handful of nuts for junk foods.

4. Make olive oil (and canola) your main source of fat.

(Fish, canola oil, flaxseed and nuts such as walnuts provide you with beneficial omega-3 fatty acids.)

5. Drink alcohol in moderation.

For a woman, this means no more than 1 serving of alcohol a day. A moderate serving for a man is 2 servings of alcohol per day.

1 serving of alcohol is equivalent to:

12 ounces of a beer or wine cooler
5 ounces of table wine
1.5 ounces of 80 proof distilled spirits such as gin, vodka, whiskey
8-ounces of malt liquor

For better heart-health and quality of life, the Mediterranean lifestyle is the way to go. But remember, maintaining an active lifestyle is also important.

“SMART” goal: Enjoy a slice of whole wheat toast with 1-2 tablespoons of natural or reduced-fat peanut butter for breakfast three times per week.

Club Red is making it easy—and fun—to learn more about the Mediterranean Diet. Join us for a cooking class on Feb. 8 or 12, 2012. The Happy Cook’s Ashley East will show you how to make a delicious Mediterranean-inspired meal.

Register today and get a full listing of Heart Month events.