Studies have linked a Mediterranean diet with a lower risk of cancer and heart disease and a longer life. Just what is a Mediterranean diet and how does is get these results?

There is no one “Mediterranean” diet for the 16 countries that border on the Mediterranean Sea. But there are common characteristics in the traditional Mediterranean diets of areas such as southern France, Italy, Spain, and Greece that make it so healthful. These include:

• An abundance of plant-based foods, especially vegetables—First and foremost, a Mediterranean diet is high in vegetables, fruits, whole grains and beans. Vegetables, especially, are celebrated, not just tolerated.
  
  
• Rich in “healthy fats”—The fat content is moderate and the major source is olive oil. Because olive oil does not raise blood cholesterol and does not seem to promote cancer development, it is a healthful oil and a good source of fat. Some studies suggest that natural compounds in olive oil may even protect against cancer. Fish, rich in healthful omega-3 fatty acids, is served often. Little red meat is eaten, and any meat portions are small.
  
  
• Lots of beneficial herbs—Many of the tasty herbs used to flavor Mediterranean foods, such as rosemary, oregano, onion, and garlic, are believed to contain cancer-fighting antioxidants.
  
  
• Wine in moderation—Traditionally, wine is also part of many Mediterranean meals, and its antioxidant phytochemicals may provide some health benefit. But note that wine is used primarily with meals and in moderation. No more than one five-ounce glass a day is recommended for women, while two is the limit for men.

You need to remember that people in Mediterranean countries traditionally lived a highly active lifestyle with a higher calorie requirement and did not need to moderate their use of olive oil. If you want to eat a Mediterranean diet, you must adapt it to today’s less active lifestyles and be careful not to overdo this healthful oil.

Sources: “Nutrition Wise” by Karen Collins, MS, RD, CDN, American Institute for Cancer Research, www.aicr.org; 30 Secrets of the World’s Healthiest Cuisines, by Steven Jonas, MD, and Sandra J. Gordon, and the American Heart Association.

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