Eat Well: the Secrets of the Mediterranean Diet

written by rachel stevens

Maintaining good heart health is one of the keys to a long life. Much of the food on grocery store shelves is processed and lacks the essential nutrients we need. However, there's an eating plan that focuses on heart health, highlights the importance of whole foods, and can even improve your mental well-being—helping you to create a healthier relationship with food.

Eating plans come and go, but the Mediterranean diet is a well-known and widely used eating plan that has stood the test of time. U.S. News and World Report named it the best diet overall for two years in a row.

How it started

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After World War II, researchers began a comprehensive study comparing the diets and lifestyles of people across different countries and how these behaviors contributed to longevity. Dubbed the 7 Countries Study, its results showed that Mediterranean cultures—namely Greece and Italy—had a lower risk of heart disease. This was the first major longitudinal study that analyzed the relationship between diet and lifestyle across cultures.

The study revealed that Mediterranean countries have a different relationship with food than other cultures because of how they focus on both the quality of their meals and how they consume their meals. As a result, people living in the Mediterranean region have both increased longevity and a better quality of life.

What you can eat

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Fad diets often restrict people to the point of feeling hungry, which is why people on these diets are more likely to give in to cravings. In contrast, the Mediterranean diet is well-rounded and encourages an enjoyable relationship with food, rather than focusing on negatives, such as deprivation.

There is no single definition for the Mediterranean diet because it is a guided eating plan rather than a restrictive diet. Traditional cuisine from Mediterranean countries includes mostly plant-based foods like beans, fruits, herbs, vegetables, and healthy fats like olive oil. People in these regions also consume more fish, poultry, and eggs over dairy and red meat.

A typical day on the Mediterranean diet involves scheduling three square meals using olive oil for cooking, eating whole wheat for grains, incorporating one dish with fish or poultry, and including fruits or vegetables in every meal. When scheduling meals, try to have at least one a day with family or friends.

The health benefits

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Studies on the Mediterranean diet tend to focus on heart disease rates, diabetes, and weight. Results consistently show that this eating style can reduce incidences of heart disease and stroke, as well as decrease rates of type 2 diabetes and overall better weight control.

Your mental health can benefit as well from incorporating social traditions of the Mediterranean people during mealtime, which means communal and unplugged meals.

As with any healthy lifestyle, good eating habits go hand in hand with physical activity, so try to commit to thirty minutes of exercise each day. Having a positive mindset about your body and staying active will make for the most effective changes.

Recipes to try

There are hundreds of Mediterranean-style cookbooks out there. They can be a great place to start for inspiration, but it's important to experiment with what works for you. Keep reading for two simple Mediterranean diet recipes you'll love!