The Mediterranean Lifestyle- Buona Salute

My daughter just came back from a five-week program UNH offers in Ascoli Piceno, Italy. The program offers two courses: one in Italian history and the other on the Mediterranean Diet, which examines Italy’s gastronomic culture.
 
Numerous research studies have shown the Mediterranean Diet to provide many health benefits. One study, published in the New England Journal of Medicine in 2003, involved some 22,000 people living in Greece. During this four-year study, researchers found that those people following a “Mediterranean Diet” were less likely to die from either heart disease or cancer.
 
So just what are the components of this healthful diet? First, an abundance of nutrient rich foods, especially fruits, vegetables, whole grains, beans, nuts and seeds These foods are rich in fiber and antioxidants. In addition to cancer and heart disease prevention, a diet rich in fruits and vegetables can help keep obesity at bay, help reduce the incidence of stroke, prevent birth defects, and decrease one’s chances of developing cataracts and age-related macular degeneration.

Your local farmer’s market is a good place to find fruits and vegetables harvested at the peak of ripeness and flavor. The diet is moderate in fat with olive oil as the major source. Some fat also is derived from nuts and seeds. Olive oil and nuts are excellent sources of monounsaturated fat, which can help lower total cholesterol and LDL cholesterol while increasing HDL cholesterol. They are also good sources of antioxidants including vitamin E.

Today, our grocery stores carry a variety of olive oils to suit every type of cooking.

Moderate amounts of fish, especially “oily fish” such as salmon, mackerel and tuna, is consumed, providing significant amounts of Omega 3 fatty acids, a type of polyunsaturated fat, which can also lower cholesterol.

The consumption of red meat is minimal, reducing intake of saturated fat that elevates cholesterol levels and LDL cholesterol. In addition, only low to moderate amounts of dairy products are eaten with cheese the primary choice. Cheese is usually an accompaniment or used as a condiment on foods. Using just a little of the hard cheeses, like a good parmesan, romano or asiago, can go a long way in adding flavor to a dish.

Consumption of eggs is also quite moderate with an average intake of four a week.
Italians drink a glass or two of wine a day with meals. Red wine is a rich source of flavonoids called phenolics - antioxidants that protect against heart disease by increasing HDL cholesterol and preventing blood clots from forming.

What is most impressive of this Mediterranean culture is the whole lifestyle that surrounds it. My daughter noticed how everything is so unhurried. Meals aren’t wolfed down but savored. Everything closes down for several hours in the afternoon. People walk a lot or ride bicycles. There are fewer work-saving amenities. This increase in physical activity and the decrease in stress do play an important part in the whole health picture along with the diet.

Summertime is a perfect time to consider trying the Mediterranean lifestyle. The abundance of fresh produce and the opportunity to relax a bit and include more physical activity in your day is one way to make it happen. There are some good books to get you started. These may be available at your local library. Try the Mediterranean Diet by Marissa Cloutier and try making some mouth-watering recipes from Mediterranean Diet cookbooks by Jeanette Seaver and Nancy Jenkins.

By Colette Janson-Sand Ph.D., RD, LD, Nutrition Specialist UNH Cooperative Extension

July, 2006