The Mediterranean diet may help you live longer, especially if you also adopt the lifestyle of people living near the Med during the 1950s.
Characterised by a high intake of plant-based foods and moderate to low amounts of fish, meat and dairy, the Mediterranean diet also includes the occasional glass of wine, ideally enjoyed with others during meals. Physical activity and an active social life are also important aspects.
American physiologist Ancel Keys first identified the Mediterranean diet in the 1950s after noting higher rates of heart disease in Americans, compared with southern Europeans. His interest grew when he found that southern Italy had a high number of centenarians.
Keys initiated the Seven Countries Study, the first to examine the relationship between diet, lifestyle and coronary heart disease across different populations. The study followed 12,763 middle-aged men from 1958 to 1964 in Finland, Greece, Italy, Japan, the Netherlands, the US and former Yugoslavia for over two decades to track heart disease and mortality rates.
The study revealed significant regional differences, with men living in countries such as Italy and Greece having lower coronary heart disease rates, especially compared with Finland and the US. The healthiest were from Crete, in Greece. This highlighted the heart-protective effects of a diet high in unsaturated fats, emphasising the role of cholesterol levels in heart disease.
A Spanish study called PREDIMED (PREvención con DIeta MEDiterránea) in 2011 appeared to confirm that a Mediterranean diet may improve cardiovascular and cognitive health for those at high risk of cardiovascular disease.
Additional studies suggest the diet may also help to prevent obesity, type 2 diabetes and certain cancers. The secret to the diet is that it’s rich in key nutrients. These include omega-3 fatty acids, potassium and antioxidants, such as vitamins C and E, but the inclusion of red wine in the diet is controversial.
Alcohol generally has adverse health effects, but red wine is rich in polyphenols, which protect against oxidative stress and inflammation. Moderation is the key to getting those benefits, however.
In recent years, Mediterranean populations have shifted away from the traditional eating model, with a higher intake of saturated fats and animal protein in place of plant protein and fat, wholegrain cereals and dietary fibre. Studies also suggest a shift towards increased alcohol consumption, a more sedentary lifestyle and higher levels of obesity. Thus, even these populations need to revert to the traditional diets of their parents and grandparents.
This article is an answer to the question (asked by Len Byrd, via email 'What makes the Mediterranean diet so good for us?'
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