MEDITERRANEAN DIET FOR CARDIOVASCULAR HEALTH

Q. I am looking for an effective 'diet' to help me lose weight and get healthier in the new year. I have heard a lot about the health benefits of the Mediterranean Diet. Will I lose weight with this diet, as well? Can you give me details, and your opinion on how effective it is?

A. It is that time of year again. The holidays are over and reality sinks in - time to quit the sweets and get back to a healthier routine! Following the Mediterranean diet guidelines can have a number of significant health benefits for you and your family. It's the perfect way to start out the new year with your health in mind!

This is NOT a diet, it's a LIFESTYLE!
Many of you may have heard about the benefits of the Mediterranean diet in terms of its ability to help lower cholesterol and blood pressure, support healthy weight loss, as well as decreasing risk of heart disease, cancer, Parkinson's, Alzheimer's and diabetes, just to name a few. What many of you may not know is what the Mediterranean diet consists of and how easy it actually is! First of all, I hate using the term diet - which usually carries with it a negative connotation. This is much more of a lifestyle protocol than anything else. These recommendations are NOT based on limiting calories or depriving yourself of a whole slew of different foods. I like to describe the Mediterranean diet as a vegetarian diet that includes a small amount of animal protein. It is more about increasing certain food groups over others, rather than denying yourself.

What is the Mediterranean Diet?
There are numerous studies confirming the efficacy of the Mediterranean diet, based on the traditional eating practices in areas such as Southern Italy, Crete and most of Greece from the 1960's. A now famous study started in 1958 (The Seven Countries Study) was the first of its kind to study the relationship between diet and lifestyle, coronary artery disease and stroke in different populations around the world. It was discovered that Cretan men had exceptionally low death rates due to heart disease, despite a fairly high intake of fats. This lead to study after study tweaking the guidelines, confirming and discovering new and significant health benefits associated with this primarily plant based diet. The main components of the diet include high consumption of olive oil, high intake of fruits and vegetables, high legumes, high whole grain consumption (unrefined cereals), moderate dairy, moderate fish, low meat and (optional) moderate wine consumption. So far it doesn't sound too difficult, right?! See below for the Mediterranean diet pyramid.

The Specifics
It is said that residents of Greece eat very little red meat and consume, on average, nine servings of brightly coloured (anti-oxidant rich) fruits and vegetables a day. It may take some planning and a little getting used to, but this number is achievable. Including veggie based soups, salads and a daily green smoothie to your day is one way to easily reach this goal. A handful (12-20) of raw nuts a day is also a common staple of the Mediterranean diet. Nuts are high in unsaturated fats and a source of plant based protein. Try to stick to raw nuts, or if roasted, avoid the salted or candied varieties. All grains need to be whole grains, and avoid slathering with butter and trans fats. It is common practice in Mediterranean areas to eat bread plain or bread dipped in olive oil, instead. This 'diet' also focuses on healthy fats, such as the mono-unsaturated fats from olive oil (more on this below), as well as omega 3 fatty acids EPA and DHA found in fatty fish, another staple of the Mediterranean diet. Look for mackerel, lake trout, herring, sardines, albacore tuna and salmon. If fish is not your thing, invest in a good quality fish oil, to ensure you are consuming these highly beneficial fats on a regular basis. Add flavour to your food using a variety of dried and fresh herbs and spices, as opposed to salt. Lastly, keep you intake of red meat and dairy products to a minimum, eating lower fat dairy options when possible, and making sure to keep your servings sizes small for red meats (and pork), about the size of a deck of cards. Avoid all processed or high fat meats, such as sausage, bacon and sandwich meats.

Don't Forget Exercise
Another key component of the Mediterranean Diet is ACTIVITY. The fact is, these results would simply not be as significant, if mild to moderate exercise was not included in the protocol. I know winter is not the easiest time for all of us in terms of physical activity, but DO IT ANYWAY. Bundle up and get outside. Walking, hiking, snowshoeing, cross country skiing, skating, downhill skiing or snowboarding, simply building a snow man... these are all ways to increase your heart rate, get a little fresh air and keep you active.

Olive Oil
By far, one of the main components and benefits of this diet is increasing your intake of olive oil. Olives and Olive oil are known to be a significant source of monounsaturated fat (specifically, oleic acid), studied on its own for its many cardiovascular benefits. Oleic acid has may also have the ability to suppress a gene found to be overactive in a significant number of aggressive breast cancers. Other phenolic compounds have been shown play a part in colon cancer prevention. One more recently discovered phenol in extra virgin olive oil is called oleocanthol. Studies are showing it to have anti-inflammatory actions action similar to that of non-steroidal anti-inflammatory medications (NSAID's), without the side effects.

How Much Olive Oil, & What Kind do I Look for?
You want to aim to consume 2-3 Tbsp. of olive oil daily. Look for cold pressed, organic or raw extra virgin olive oil, as this will be the purest, best tasting and healthiest option. These are often found in health food or fine food stores and tend to be a little pricier than the alternatives, but in terms of health are worth the extra cost. You can take it by the tsp., dip your favourite whole grain bread in it, or cook with it at low heat (or even better drizzle on top when your food is fully cooked) for the most health benefits.

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