Mediterranean Diet Healthiest For Americans

For a seventh consecutive year, the Mediterranean diet was named the best diet in a report by U.S. News & World Report. What's the secret to this decades-old way of eating?

In the 1950’s, researchers discovered people around the Mediterranean Sea had lower numbers of cardiovascular disease and were living longer. The Mediterranean Diet is more than just a diet. It is a lifestyle change. What's the secret to this decades-old way of eating compared to other meal plans out there?

What Foods Are On The Mediterranean Diet?

Exactly which foods belong to the Mediterranean diet is controversial, partly because there is such variation between different countries. While many people think Mediterranean diet as stemming from Italy or Greece, it includes countries surrounding the Mediterranean Sea, including Spain and Morocco. Common elements of these diets include fruits and vegetables, nuts, whole grains, legumes and healthy oils.

“Following the Mediterranean diet doesn’t meal you have to eat like a rabbit! Yes, you are eating more plants, but there are so many ways to enjoy fruits, vegetable sand whole grains,” says Amanda Crosby, registered dietitian with Franciscan Health Lafayette East.

Foods to consider for the Mediterranean diet are:

• Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
• Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
• Nuts: “Look at your almonds, your walnuts and pecans,” Crosby said. “A fourth of a cup of almonds is only 150 calories packed full of vitamin E, packed full of fiber and protein, and it gives you that satiety.”
• Whole grains: Whole oats, brown rice, rye, barley, corn, buckwheat, whole wheat, whole-grain bread and pasta.
• Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels, etc.
• Poultry: Chicken, duck, turkey, etc.
• Eggs: Chicken, quail and duck eggs.
• Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc. “Lemon and lime juice are a great way to bring out flavors without needing to add salt, “ Crosby said.
• Healthy Fats: Extra virgin olive oil, olives, avocados and avocado oil.

The Mediterranean diet includes mindful eating, making the meal the focal point of your day.

Benefits Of The Mediterranean Diet

Research shows that people on the Mediterranean diet had a very low rate of heart disease and very healthy and long lives. But why is this? Crosby gives these reasons: Less processed foods, drop in saturated fats, an increase in fiber and an increase in antioxidants.

“You're getting rid of saturated fat and replacing with healthy unsaturated fats,” Crosby said. “Instead of focusing on red meat for protein sources you eat more beans, nuts, seeds, fish and low-fat dairy, and lean poultry filled with unsaturated fats.”

"The fiber you’re eating with fruits, vegetables, beans and whole grains traps the cholesterol, and stops it from entering your arteries.” Crosby said.

The Mediterranean Diet is a plus for heart health, but it's also good for cognition and prevention of Alzheimer’s disease, reducing inflammation, increasing your energy, lowering blood pressure, reducing cancer risk, and potentially reducing pregnancy complications.

Repeated studies have linked eating the Mediterranean diet to having a lower cardiovascular risk. One study, published in 2018 in JAMA Network Open, found that among nearly 26,000 U.S. women followed for up to 12 years, adherence to such a diet was associated with a one-quarter lower risk of any of four cardiovascular events, including heart attack and stroke.

Mediterranean-style eating was incorporated into the recent update of an American Heart Association tool for evaluating heart health. The tool, Life's Essential 8, produces a score based on eight easily measured assessments: diet, physical activity, nicotine exposure, sleep health, body weight, blood lipids (cholesterol and other fats), blood glucose and blood pressure.  

The experts behind Life's Essential 8 supported both Mediterranean-style eating patterns and DASH, or Dietary Approaches to Stop Hypertension, which have many similar components. In individuals, Life's Essential 8 rates diet based on a screening tool for what's called the Mediterranean Eating Pattern for Americans.

How To Shop For The Mediterranean Diet

Most of the items needed for the Mediterranean diet are available in general grocery stores, but some items may require you to go to a specialty store.

“Take baby steps, this plain is flexible, can be low cost, and limits ingredients. Start looking in the ethnic food aisle at your local grocery store. There is now a wide variety of grains available as well located near the pasta and rice. If you are ready to adventure, check specialty or ethnic stores for more options,” Crosby said.

Items for the Mediterranean diet can be kept in the pantry like oil, canned goods like beans, seasonings and rice, so buying those ahead of time and storing them is a good idea. This makes preparing meals and cooking quick and easy if you already have the necessary ingredients.

Ready to get started? Check out these Mediterranean Diet staples to stock your pantry with.