What is the Mediterranean Diet?
The Mediterranean Diet, featured in CardiAction interventions, is one of the most thoroughly researched dietary patterns. Over 70 years of studies have demonstrated its numerous health benefits, including weight management, the prevention of chronic diseases such as Type 2 Diabetes (T2D) and Cardiovascular Disease (CVD),slowing the progression of Alzheimer’s disease, and promoting longevity. Despite its popularity, many people still ask, “What exactly is the Mediterranean Diet?”
Core Features of the Mediterranean Diet
The Mediterranean Diet is based on traditional eating patterns observed in olive-growing regions such as Crete, Greece, and Southern Italy during the late 1950s and early 1960s. Its key characteristics include:•High consumption of whole grains, legumes, nuts, vegetables, and fruits.•A relatively high-fat intake, providing 40 to 50 percent of total energy, primarily from monounsaturated fats found in olive oil, with less than 8 percent from saturated fats.
• A rich source of Omega-3 fatty acids from moderate to high fish consumption (three servings per week) and plant-based sources.
• A low Omega-6 to Omega-3 ratio, ranging from 2:1 to 1:1, compared to the much higher 14:1 ratio typical in Western diets.
• Regular intake of fresh fruits (three or more servings daily) and vegetables (six or more servings daily).
• High dietary fibre content.
• A low glycaemic index and glycaemic load.
• Moderate to small amounts of poultry and dairy products, such as yogurt and cheese.
• Low consumption of red meats and processed meats.
•Moderate alcohol intake, often in the form of red wine consumed with meals.
Insights from Dr Catherine Its iopoulos
Dr Catherine Itsiopoulos, author of The Mediterranean Diet, provides practical advice and recipes inspired by her Greek heritage and research into this diet. She highlights that there are approximately 30 variations of the Mediterranean Diet, reflecting the diversity of countries around the Mediterranean Sea. Variations can include differences in the proportions of bread, pasta, fats, meats, and dairy products .The Cretan or Greek Mediterranean Diet, considered the archetypal version by scientists, is the focus of DrItsiopoulos’ research. Her book combines evidence-based health insights with practical guidance for incorporating the Mediterranean Diet into daily life.
Highlights of The Mediterranean Diet Book
• Clear guidance for everyday readers with no prior nutritional knowledge required.
• Comprehensive research supporting the Mediterranean Diet’s health benefits
• Weekly meal plans tailored for specific goals, including traditional eating, weight loss, and chronic disease prevention for conditions such as diabetes, heart disease, and dementia.
• Cost-effectiveness compared to a typical Australian or New Zealand diet.
Why the Mediterranean Diet Matters
The Mediterranean Diet is not just a way of eating but a proven approach to improving health and reducing the risk of chronic diseases. Its focus on whole foods, healthy fats, and nutrient-dense ingredients offers significant benefits for cardiovascular and overall health.
CardiAction and the Mediterranean Diet
At CardiAction, we support evidence-based dietary interventions such as the Mediterranean Diet to promote better cardiovascular health. Incorporating this diet into your lifestyle can reduce the risk of chronic diseases and improve your long-term wellbeing.
Begin your journey to a healthier life by exploring CardiAction’s resources and scheduling a cardiovascular screening. Together, we can help you make informed choices to improve your health and quality of life
