Mediterranean  Diet.

A Cultural Model of Healthy Eating.

 

   The Seven Countries Study.

Interest in the Mediterranean diet rose in early 60’s when the first results, from the (now famous) Seven Countries Study, were released. The study monitored the incidence of Coronary Heart Disease (CHD), in 16 population groups in seven countries: Finland, Greece, Italy, Japan, Holland, USA, and Yugoslavia.

From the study it was concluded that populations living in the Mediterranean region had very low rates of Heart Diseases (HD). The lowest rate of HD, 90%lower than in the USA, was found among the people of the Greek Island of Crete.

That remarkably low rate of HD in Crete had been linked to local diet patterns, which consisted mainly of whole wheat bread, olive oil, beans, nuts, vegetables, fruits and small amounts of cheese, milk and fish. The diet was not low in fat : almost 40% of the total energy came from fat, although principally from olive oil, as the region is a well- known olive growing area, since very ancient times.

         

   Health Benefits of a  Med-Diet.

High fat diets were usually associated with increased risk of HD. But in the case of Med-Diet there seems to be an exception. Why?

As one of its characteristics is that replaces saturated fats (SAFAs), by mono-unsaturated fats (MUFAs), that is olive oil, its protective effect might be related to this high proportion of MUFAs. Extended research proved that a high-MUFA diet, does lower total and LDL-Cholesterol level in plasma, render it more resistant to oxidation and therefore decreases platelet aggregation (atherogenesis).

Recent studies indicate that other important nutrients, such as, vitamin E and phenolic compounds, may also inhibit LDL-Cholesterol oxidation, leading to a reduced risk of atherosclerosis. These antioxidants are present in olive oil and much more in the olive fruit as well as in other green vegetables and fruits, which are abundant in the Med-Diet. These antioxidants have been also associated with a reduced risk of chronic diseases, resulted in additional health benefits for the Mediterranean populations, such as, the higher adult life expectancy and the lower chronic diseases rates.

 

   A lifestyle more than a Diet.

It must be mentioned here that except of the diet, other factors had an important contribution to the improved health condition of those people in the early 60’s. People in these regions (Crete) were generally much more active and leaner than the western people are today. They also used to prepare carefully, relax and enjoy the consumption of their meals. That means relief of stress, a factor also associated with HD.

 

   The French Paradox.

Epidemiological evidence has indicated that the mortality rate from CHD is lower in France than that expected on the basis of saturated fat intake (SAFA), mainly from butter. That is called “the French Paradox” and cannot be explained by differences in other risk factors, although it could be related to regular consumption of red wine by the French population.

Phenolic compounds found in red wine could explain this protective effect, as they inhibit atherogenesis in the way it was described before.

 

   Current Trends.

The last 40 years a lot of research has been done on the identification of those factors, nutritional, behavioral, environmental or genetic, that result in the aging related diseases, such as: HD, Cancer, Osteoporosis, etc.

This research has resulted in an improvement of the general public health level in the Western Countries, as the whole population has been provided with advice and new dietary products. The Health Services have also implemented high-tec practices and medicines. But at the same time the health expenses have been dramatically increased to levels that even rich societies cannot afford any more.

Certainly the research continues as a response to the increasing demand for longer and better lifetime. Until the scientists uncover the secrets of immortality and reveal it to us, it’s good to have in mind, that the model of Med-Diet has been proved in practice as a cheap and effective way to longer and healthier life and could give great benefits  to those who will decide to return to or adopt it.

 

   If you want to adopt a Med-Diet.

   --Emphasize on whole grain products, fresh vegetables, fruits and legumes.

   --Use a good quality olive oil, instead of butter, lard and other fat sources.

   --Incorporate olives in your salads as an important source of antioxidants.

   --Choose meat less often with more frequent use of fish and poultry.

   --Consume moderate only quantities of red wine, (1-2 glasses per day), 

      preferably during  meals.

   --Maintain a healthy body weight, by remaining physically active.

   --Give yourself plenty of time to prepare and enjoy meals.

 

   The Traditional Greek Kitchen.

Although known abroad by moussaka and souvlaki, the Traditional Greek Kitchen is mostly a non-meaty one. It had to be, as for religion and economical reasons the meat consumption was very limited in the past. So, it has incorporated a lot of non-meaty specialties, particularly the legumes soups, the stewed vegetables, the hand made pasta (hylopites, trahanas), the herbs and feta cheese pies, the stuffed (tomatoes, peppers, wine leaves) and the fresh salads. The meals are always accompanied, by bread and white feta cheese as well as white or red wine, depending on the local availability.

The taste comes mostly from the main ingredient of the recipe and is improved by using special herbs, either fresh or dried (parsley, dill, oregano, mint, bassilicum). For the preparation of sweets the main materials used are flour, semolina, nuts and honey. Butter is used only occasionally in the feast sweets.

The presence of olive oil is dominant and the consumption of olive fruit occurs on an every day basis.

 

 

Anastasia Kalyva – Stavridis