The
Mediterranean Diet is the diet eaten by inhabitants of mediterranean countries based on local foods grown in those areas, and fish caught locally. It is a "peasant" diet, consumed by the poorer people of the region. The first studies were done in Italy, especially in Southern Italy and Sicily. However a similar diet is eaten in Greece, Lebanon, Southern France and Spain and Portugal.
Olive oil is the major fat consumed in these countries.
Green vegetables. In North America and Western Europe it is hard to find people who eat
five different green vegetables in their diet. In Sicily the "peasant" population search the countryside for their greens, and find in season
over thirty different plants.
Low saturated fat. Meat is a luxury and is eaten in small quantities. As in Asian diets, it gives flavour to the diet. In the US a family might eat an 8 ounce steak each. In Sicily 8 ounces of meat would form the basis of the family meal. Similarly cheese is eaten in moderation as part of the meal. Pizza, dripping with cheese, is a North American invention.
Mediterranean Ocean fish. Several locally available fish are eaten regularly, providing essential omega 3 oils.
Exercise. Life is harder than in our sedentary society. Walking is necessary to gather food necessary for their daily diet. Many areas in the Mediterranean are hilly, so walking also involves climbing, a more aerobic exercise.
Red wine. Red wine contains
RESVERATROL, a chemical known to raise HDL. Sicily and one small area of France produce wines which are produced by longer fermentation with the grape skins included which results in a greater extraction of
RESVERATROL from the skins.
Nuts. Almonds and walnuts are eaten frequently. These provide fibre, essential oils and vegetable sterols.
Other cholesterol lowering foods. Sesame seeds, pine nuts (pesto).
Portfolio Diet.
The portfolio study was done in Canada.
The study group consisted of adults with abnormal cholesterol profiles. They were divided into three groups: a very low saturated fat diet group: a very low saturated fat diet + statins group: and a group who ate a strict diet which contained the following elements:
- high soy based food intake. This replaced most of the animal protein in the subjects' normal diet:
- vegetable sterols: in the Mediterranean diet these are obtained from the large quantity and variety of vegetables included in that diet. In this study the subjects ate margarine with added sterols instead of butter or cooking oils:
- high soluble fibre foods: especially oats and barley. High fibre diets are known to reduce the risk of bowel cancer:
- specific vegetables which are high in fibre and in sterols: okra and eggplant.
- nuts: this group ate almonds.
All subjects improved their lipid profile. The very low sturated fat group improved by almost 10%. The very low saturated fat + statins reduced cholesterol by 30+ %. The portfolio food group reduced their cholesterol by a similar amount statistically no different from the statin group - almost 30%.
The researchers concluded that their "portfolio" diet was as efficient at lowering cholesterol as a strict diet plus statins.
