About the Mediterranean-Style Diet
Introduction
There is very strong evidence that a Mediterranean-style diet, one in which olive oil is the principal source of fat, can contribute to the prevention of a number of heart and vascular risk factors. Conditions such as elevated blood cholesterol, elevated triglycerides, high blood pressure, diabetes, metabolic syndrome and obesity, which are all acknowledged as principle causes or high risk factors in the prevention of coronary heart disease and stroke can all be positively affected using the Mediterranean-style diet. There is also evidence suggesting that a Mediterranean-style diet can play an important preventive role against some cancers as well as against the creation of arthritic conditions.
The traditional Mediterranean-style diet is characterized by eating an abundance of plant-based foods such as whole grain breads, whole grain pastas, fresh vegetables, salads, legumes (beans), fruit and nuts. Olive oil, which is known to lower both total blood cholesterol and triglycerides, is used as the principal source of fat. The typical Mediterranean-style diet involves eating low to moderate amounts of fish, sea foods, poultry, dairy products and eggs and a minimum of red meat. A low to moderate amount of wine can be consumed along with daily meals. The benefit of this diet is that it is low in saturated fatty acids and rich in healthy carbohydrate and fiber. It is also contains a high content of monounsaturated fatty acids, primarily derived from olive oil, which as lower total cholesterol and blood triglycerides.
In its healthiest form, stated above, the individual at high risk for heart disease, stroke, cancer or arthritic conditions would also want to reduce or eliminate as much as possible all refined and processed foods. By eliminating refined and processed foods and eating primarily whole fresh foods long standing vitamin mineral deficiencies that can lead to cardiovascular disease, diabetes, cancer and arthritic conditions can be significantly decreased. This is a healthier way of eating and allows not only for prevention of the conditions discussed above but also for optimal health of the entire body and the person in habiting it.
What Is the Real Evidence That the Mediterranean-style Diet Containing Olive Oil Is Beneficial to Health?
Coronary Heart Disease (CHD)
Biochemical and clinical studies in number of large European and US population studies have shown beyond doubt that a high-fat diet, high saturated fatty acids (SFA) diet common in most Western and Northern European countries, raises heart plaque producing LDL-cholesterol and thus is causally related to a high incidence of Coronary Heart Disease, heart attacks.
In contrast, a diet rich in complex carbohydrates and fiber (fresh fruits, vegetables, legumes, nuts) and where fat source is primarily from monounsaturated fatty acids (MUFA) such as found in the olive oil-rich, and such is part of the Mediterranean-style diet lowers LDL-cholesterol and total blood cholesterol is associated with a low incidence of Coronary Heart Disease, heart attacks.
Many studies now show that blood lipid levels are better controlled and improved and other health benefits manifested when the Mediterranean-style diet is used. This includes but is not limited to decreased risk for stroke, diabetes, cancer, metabolic syndrome, obesity and arthritic conditions.
Individuals using the traditional Mediterranean-style diet have been shown to generally lower blood pressures when compared with individuals eating a typical Western diet.
Studies involving vegetarians demonstrate that a high intake of complex carbohydrate and dietary fiber such as found in the Mediterranean-style diet and the low intake of SFA have beneficial effects that could lower the risk of diabetes.
Study data now shows a strong beneficial relationship between complex carbohydrate intake and body weight. Because of its high content of complex carbohydrates, the Mediterranean-style diet has, on average, a lower energy content than a high-fat diet which makes it considerably more valuable for the prevention and even treatment of obesity.
Cancer
Studies now provide direct evidence that in countries where a Mediterranean-style diet is consumed, the incidence colon cancer is much lower than in countries eating he typical western high fat, refined food diet.
Studies now provide direct evidence demonstrating that a high intake of fresh fruit and vegetables, particularly raw vegetables, protects against cancers at different sites, especially those of the digestive and respiratory tracts and the hormone related cancers.
The major features of the Mediterranean-style diet are consistent with important findings which indicate reductions in the incidence of cancer at a number of important sites, especially breast cancer.
How Does Olive Oil Exerts its Beneficial Effect on Health?
The major fatty acid of olive oil is oleic acid. It is a monounsaturated fatty acid. Olive oil also contains some small amount of saturated fatty acids and polyunsaturated fatty acids. When ingested this combination acts to lower the circulating saturated fatty acids. Olive oil also contains antioxidants, such as vitamin E and polyphenols which are essential to the body and reduce free radicals hence cancer and arthritis. The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances.
When eating olive oil as the primary source of dietary fat, we avoid eating saturated fats which can lead to hardening of the arteries. When substituted for serum cholesterol-elevating saturated fatty acids, the monounsaturated fatty acids found in olive oil act to reduce total cholesterol as well as LDL-cholesterol without reducing the levels of the "good" HDL-cholesterol. This leads to favorable changes in the blood lipid profile and possibly to changes in the physical-chemical properties of lipoproteins. In this way, olive oil with its high monounsaturated fatty acid content may contribute to the prevention and management of hypercholesterolemia (total and LDL-cholesterol) which is a primary risk factor for the development of atherosclerosis, and to the prevention of coronary heart disease.
The consumption of olive oil increases the intake of monounsaturated fatty acids without any significant elevation of SFA, and simultaneously ensures an appropriate intake of the essential polyunsaturated fatty acids.
What Role Does Olive Oil and the Mediterranean-Style Diet Play in the Prevention of Heart Attack and Stoke?
The adoption of a Mediterranean-style diet, with olive oil as a principal source of dietary fat, within the recommended limits of total fat intake, plays play an important role in providing a dietary shield for optimal health. The beneficial effect of olive oil on the risk of heart attack and stroke is mostly due to its favorable effects on blood lipids, including their oxidizability.
The Lyon Diet Heart Study looked at patients recovering from heart attack. It demonstrated that a Mediterranean-style diet, one high in monounsaturated fatty acids, even when adapted to a Western population, protects against coronary heart disease better than other recommended linoleic-acid rich diets for such patients.
Conclusion:
The Mediterranean-style diet provides an excellent example of a tasty and healthy diet which contributes to reducing the risk of coronary heart disease, both as primary and secondary prevention, and possibly also cancer, diabetes, obesity and hypertension.
A low fat Mediterranean-style diet, along with stopping smoking, regular exercise and stress reduction is a sensible way to lower your risk of heart attack, stroke, high blood pressure, diabetes, metabolic syndrome, obesity, cancer of the colon and/or breasts as well as arthritis.