Return to Main Menu

Mediterranean diet: a healthy way to a healthy heart by Carrie Cumbie and Erica Shipkoski Dietetic Interns The concept of the Mediterranean diet has been internationally acknowledged as a healthy way to eat, particularly for promoting a healthy heart. Although no one specific diet has been standardized as the “Mediterranean Diet,” people of the Mediterranean region have adopted common trends in their dietary habits. It is believed that these dietary characteristics have helped contribute to the low incidence of chronic disease and long life expectancy within the region.  Traditional Mediterranean diets:  Are low in saturated fat and trans fat.  Include olive oil as an important source of monounsaturated fat.  Incorporate an increased amount of foods from plant sources providing fiber and antioxidants; including fruits, vegetables, breads, grains, legumes, nuts, seeds, and herbs such as garlic.  Emphasize a variety of fresh, minimally processed foods.  Promote low to moderate amounts of foods from animal sources.  Daily consumption of dairy products and weekly consumption of fish and poultry is recommended.  Red meat is consumed only a few times a month (12-16 oz.) and eggs are consumed less than four times per week (including those used in cooking or baking). Include wine in low to moderate amounts (one to two glasses per day for most people).  Although as much as 40 percent of total daily calories are from fat in the traditional Mediterranean diet, studies have shown that cardiovascular disease is substantially decreased.  The Mediterranean diet puts emphasis on replacing saturated and poly-unsaturated fat with monounsaturated fat. Olive oil, a source of monounsaturated fat, doesn’t raise blood cholesterol levels the way saturated fat does. Olive oil is also a good source of antioxidants.  Much controversy still remains about whether the health benefits seen from this diet are due to the dietary components or due to the different lifestyle of those in the Mediterranean region.  But, by incorporating some of the dietary characteristics from this culture, we enable ourselves to create protective and healthy diets that do not compromise taste and sensory appeal.    Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to petersnd@musc.edu or catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Community Press at 849-1778.