The Mediterranean Diet for Нeart and Longevity

There is no secret that nutrition is one of the key factors determining our state of health and biological age. So, what kind of diet should a busy, purposeful person choose to live long, stay healthy and in good physical shape?

Most likely, you have asked yourself this question, found many contradictory answers, and eventually came across a misunderstanding of what a healthy diet really is, and how to make up your diet that would match your lifestyle and fitness goals? We will try to resolve these contradictions with scientific facts, and share with you researches and evidences that will help you better understand which foods and their combinations are beneficial for the body and contribute to a long healthy life.

We will tell you about the Mediterranean diet. How does it differ from what Americans are used to eating, and why people, who adhere to it, do not suffer from excess weight, high blood pressure, and the risks of cardiovascular diseases even in old age are minimized? And is it difficult to follow it if you don't live on the Mediterranean coast?

The Mediterranean diet is the eating style common in Southern European countries. This is a centuries-old style of nutrition of the peoples of the Mediterranean coast. And these peoples have always been distinguished by excellent health and a large number of centenarians. Nowadays the Mediterranean diet is currently recognized by WHO as the most beneficial for health, because it contributes to an increase of life expectancy. In 2019, the Mediterranean diet took first place in the ranking of the best diets for heart health according to US News and World Report.

The person who first studied and popularized the Mediterranean diet in the United States was the scientist Ancel Keys.
He discovered a pattern in 1953: residents of countries located on the Mediterranean coast (Greece, Italy, Croatia, Spain, Portugal, France) died less often from heart disease, and their overall health and life expectancy were higher than those of their American peers. But what was their secret of longevity?

Over the next 25 years, Keys researched this phenomenon from a scientific point of view. The result was the scientific work «Тhe Seven Countries Study», which confirmed that the low level of coronary heart disease of Southern Europeans compared to the United States and Northern European countries is associated with diet. Many years later modern scientists confirmed that the Mediterranean style of eating prolongs life on a genetic level. An American study published in the British Medical Journal provides evidence that people who regularly consumed foods typical for Mediterranean cuisine had longer telomeres (the end zones of chromosomes shortening after each cell division) than their peers who did not monitor their diet.

Let's see what are the eating habits of the average American? Mainly it is semi-finished products, fast food and fatty sweet foods made from processed, nutrient-free foods. We are constantly in a hurry, we are used to eating on the go, we rarely cook at home, and become killers of our own hearts, because saturated fats and sugar in large quantities harm the cardiovascular system first.

The Mediterranean diet is characterized by a low content of saturated fats in foods, and a significant amount of fresh vegetables, fruits and herbs rich with antioxidants, fiber, polyphenols and vitamins. It includes a large number of whole foods, and that is why it has practically no contraindications. It is recommended by fitness experts around the world, and cardiologists to maintain heart health.

According to Dr. Stephanie Coulter of the Texas Heart Institute, it is suitable for people of any age group, complies with the principles of a healthy diet, and is easy to adhere to.

Mediterranean cuisine is based on whole grains, legume plants, vegetables, nuts, herbs and olive oil, as the main source of fats. These products are recommended for daily use. The main sources of protein in the Mediterranean diet are seafood, fish, eggs, and less often unsweetened yogurt and natural cheese. Red meat and poultry can be consumed, but no more than twice a week. Curiously, it is sometimes allowed to include a glass of dry red wine in the diet.

So, you can see that the Mediterranean diet is an affordable and healthy food that can be cooked tasty and quickly at home. And you will not have to give up food as a source of pleasure, because it is completely compatible with everyday life. And a variety of carbohydrate sources will add energy, increase the effectiveness of your workouts and overall vitality!

What secret ingredients allow lovers of Mediterranean cuisine to become centenarians? Let's take a look at the main products that are included in it in terms of their health benefits, and you understand!

1. We will start with olive oil and nuts. These products are the main sources of fats in the Mediterranean diet. It is important because when we talk about olive oil, we mean extra virgin olive oil. It is rich in monounsaturated fatty acids, which reduce the likelihood of atherosclerotic plaque formation on the walls of blood vessels. Moderate consumption of nuts saturates the body with potassium, magnesium, tocopherols, phytosterols, increases insulin sensitivity, reduces the level of low-density lipoproteins, and the possibility of diabetes, atrial fibrillation and inflammatory processes.

2. There are many dishes rich in carbohydrates in Mediterranean cuisine. But you should not be afraid to gain extra weight, especially if you exercise and have an active lifestyle. The number of obese people in Mediterranean countries is one of the lowest in the world. And that's because carbohydrates can be different. Carbohydrates from burgers, donuts, or candies give a quick spike of insulin. You feel fed for a short period, and then you discover that your weight has increased because your body has turned them into fat reserves. Mediterranean cuisine uses mainly unrefined cereals (rice, quinoa, durum wheat). They are rich of healthy dietary fibers. Legumes are an excellent source of magnesium, folic acid and vegetable proteins. Fruits and vegetables provide us with fiber, antioxidants and vitamins, especially vitamin C. The studies prove that eating whole food helps prevent type 2 diabetes in 50 percent of cases by maintaining stable levels of insulin and hemoglobin.

3. We know that protein is the building material for our cells and tissues. Its sufficient consumption is important for you, if you monitor your physical shape and want to live an active and healthy life for a long time. Аnimal protein with a full amino acid set allows you to build muscle mass, and make your hair and nails strong and healthy. The Mediterranean diet welcomes the use of oily fish and seafood. It is rich in omega-3 fatty acids, calcium, B vitamins, selenium, phosphorus and iodine, which are very useful for the heart and blood vessels. But following the principles of the Mediterranean diet gives us not only the prevention of heart disease. This way of eating also reduces the mortality risks of people with already diagnosed diseases. Spanish scientists made an experiment in which 7,447 people aged 55 to 80 years took part. For 5 years, their diet consisted of Mediterranean cuisine products. As a result, it turned out that the probability of death from exacerbation of cardiovascular diseases or stroke decreased by 28-31 percent.

The diet impacts our mental health as well. JAMA Psychiatry has published a study about the positive effects of a diet rich with plant products and fish on the possibility of developing Alzheimer's disease. Scientists are sure that folic acid, vitamin E and carotenoids prevent the accumulation of beta-amyloid protein, which is one of the provoking factors of dementia.

🥪 Don't skip breakfast. Include whole grain dishes in it. Complex carbohydrates will give you a long-lasting feeling of satiety and energy for the day ahead.

🥕 Increase your vegetable intake throughout the day. A great option would be a vegetable salad with olive oil and feta cheese.

🥗 Make one day per week vegetarian. Meat can be replaced with bean dishes.

🍓 Eat fruits and berries as a dessert instead of sweets like candies or cakes. Strawberries, blueberries, apples, figs, grapes… They are rich with vitamins and contain natural sugar – fructose, that will not harm your figure if you eat them in a measure.

🐟 Cook fish (herring, sardines, salmon, trout), rich with omega-3 or seafood (octopus, mussels, oysters, shrimp) at least twice a week.

🧀 Eliminate fatty lactic products, leaving low-fat cheeses and Greek yogurt. In the Mediterranean diet plan, the amount of saturated fats should not exceed 10% of the energy value of the daily diet.

📋 Make a nutrition plan that will be dominated by sources of healthy fats of vegetable origin – nuts, avocados, olives, sunflower seeds.