Why the Med diet is so good for YOU – and how it lowers your risk of heart disease, cancer and dementia
The Mediterranean diet is rich in fruit and veg, fresh fish, whole grains and healthy fats
For many Brits, their brush with the Mediterranean comes once a year as they bask in the sunshine on holiday.
But, long after returning home, aspiring to live life with a touch of the Med in mind can help boost your health.
Following our European neighbours and adopting a Med diet can slash the risk of early death.
Countless scientific studies have proclaimed the way of eating is beneficial to a person's heart, lowering the risk of heart attack, stroke and heart disease.
And the latest is no different.
A study published today found the Mediterranean diet is better at reducing the risk of heart disease than statins, typically prescribed to patients to help lower cholesterol levels.
The study found people who ate the most fruit, vegetables, fish, nuts and olive oil say their risk of early death fall by 37 per cent.
Taking statins was found to reduce the danger by just 18 per cent, past research has found.
Around seven million people in the UK are thought to be living with heart disease, and the majority will be taking statins.
But, the new research - the first major study into the diet's impact on heart patients - suggests heart disease patients could be prescribed a healthy Med diet, rather than the medication.
Here, we explain what the Mediterranean diet entails, its benefits and how to make simple swaps to boost your heart health.
WHAT IS THE MEDITERRANEAN DIET?
A Mediterranean diet is a term used to describe the healthy eating habits of our European neighbours living along the shores of the Mediterranean Sea - Italy, France, Greece and Spain.
While each nation's cuisine has their own signature dishes and style, the underlying principles of each are the same.
Plates are piled high with fresh vegetables, fish, fruit, nuts, beans, healthy grains, and finished off with a drizzle of olive oil.
One study, published in 2013, found people who followed a Mediterranean diet had a 30 per cent lower risk of heart disease and stroke.
And, the health benefits do not end there.
Scientists have also found the eating plan is linked to lower risk of cancer, Parkinson's and Alzheimer's disease.
High levels of antioxidants from fruits and veg - a mainstay of the diet - are thought to help protect against some of the damage to brain cells that is thought to cause Alzheimer's.
Antioxidants are also thought to help increase levels of proteins in the brain that can protect cells from this damage.
Evidence has also shown inflammation is a key trigger of the most common form of dementia, and the diet is thought to help reduce that inflammation.
Other studies have suggested high levels of 'bad' cholesterol could be linked to memory problems, according to the Alzheimer's Society.
And women who are inspired to follow in the footsteps of their Mediterranean peers have a lower risk of breast cancer.
Antioxidants have also been linked to a lower risk of various forms of cancer, and research has also shown the tendency to swap monounsaturated fats for saturated fats can also lower a person's cancer risk.
WHAT ARE THE KEY COMPONENTS OF THE DIET?
The core principles of the Mediterranean diet are:
- piling your plate high with plant-based foods, including vegetables, fruits, beans, nuts, seeds and whole grains
- replacing butter and other fats with healthy alternatives - think olive oil and canola oil
- limiting the amount of red meat you eat on a weekly basis
- include helpings of fish and poultry at least twice a week
- rather than using salt to flavour your food, use spices and herbs
- drinking red wine in moderation
- getting plenty of exercise
Fruit, veg, nuts and healthy grains
Plant-based foods are the cornerstone of the Med diet, and should dominate the plate.
In contrast to the Western diet - typical of nations such as the UK and US - people living in Mediterranean nations eat high levels of whole grains.
Their diets typically contain few unhealthy trans fats, and bread is a staple.
However, in contrast to the UK where bread is covered in butter or margarines, which contain saturated fat or trans fats, on the shores of the Mediterranean, bread is dipped in olive oil, balsamic vinegar or simply eaten on its own.
Another key component of the diet is the daily addition of nuts.
Nuts are high in fat, with around 80 per cent of their calories coming from fat.
But, they are an example of a food rich in 'good' fats - because most of the fat is not saturated.
However good their fat content, nuts must be eaten in moderation because of their high calorie content.
Experts advise eating no more than a handful of nuts a day, and avoid salted, dry-roasted or honey-roasted options.
Healthy fats
When it comes to fats, the one-size fits all theory does not apply.
To confuse dieters there are 'bad' fats that should be avoided, while 'good' fats should be added to your diet.
And, there lies another key principle of the Mediterranean diet that makes it so good for people.
It discourages people from eating saturated fats and hydrogenated oils - also known as trans fats - both if which can increase a person's risk of heart disease.
Rather, the main source of fat is olive oil - rich in monounsaturated fat, that has been shown to help lower 'bad' cholesterol levels.
In it's least purest (least processed) forms, extra- virgin and virgin olive oils also contain the high levels of antioxidants, plant compounds that have been linked to cancer.
Other forms of healthy fats abundant in the Med diet are omega-3 fatty acids, which can help lower the risk of sudden heart attack, lower blood pressure and improve overall heart health.
Omega-3 is found in high levels in certain fish, including salmon, mackerel, herring and sardines.
Wine (in moderation)
It is a debate that has raged for decades, and continues today - can drinking alcohol be good for your health?
On the 'yes' side are studies that have shown in moderation, drinking your favourite tipple can help lower the risk of heart disease.
But, the key word is moderation.
Picturing a Mediterranean feast being enjoyed by the family is not complete without glasses of wine to wash down the piles of fresh fruit, vegetables, fish and grains.
But, experts at the Mayo Clinic warn a moderate amount of wine means no more than 148ml (a medium glass) a day for women, or men over the age of 65 and 296 ml (a large glass) of wine each day for men aged under 65.
8 SIMPLE SWAPS TO HELP YOU GO MEDITERRANEAN
So, with the best of intentions how can you make a few simple changes to your diet, to revolutionise it into a Mediterranean feast?
Follow these simple food swaps:
- From refined to whole - Strive for seven to 10 portions of fruit and vegetables a day, and swap your white bread, pasta and rice for whole grain versions
- Ditch the biccies - Rather than snacking on biscuits, crisps and chocolate, snack on a handful of nuts a day
- Say no to butter - Swap bread and butter for bread and oil, dipping a slice in olive oil and balsamic vinegar to help your heart
- Spice up your meals - Rather than adding salt to enhance the flavour of your food, choose fresh herbs and spices to add a new dimension and tantalise your tastebuds
- Ration the red meat - Limit your intake of red meat, and when you do indulge ensure you are eating lean steaks no bigger than a pack of cards. As a general rule, avoid processed meats, including bacon, sausage and salami
- Something fishy - Aim to eat at least two portions of fish a week, but avoid fried fish and instead use the grill or barbecue
- Go low-fat - When it comes to dairy products, opt for lower fat options, such as skimmed milk and fat-free yoghurt
- Raise a glass - In the absence of any alcohol bans enforced by your doctor, you can enjoy a glass of wine with your dinner though it is not an essential part of the diet