Mediterranean diet protects against cardiovascular disease
The Mediterranean diet is the traditional diet of Mediterranean countries such as Italy, Greece, and Spain, and was registered as a UNESCO Intangible Cultural Heritage in 2013.
The Mediterranean diet is characterized by eating plenty of seafood, vegetables, fruits, nuts, and cheese, with a focus on pasta and whole-grain grains, using plenty of olive oil, and drinking a moderate amount of red wine.
A joint study by seven countries, famous for their epidemiological research on cardiovascular disease, investigated the relationship between dietary culture and heart disease in seven countries: Italy, Greece, Yugoslavia, the Netherlands, Finland, the United States, and Japan.
The results showed that among the seven countries, the incidence of cardiovascular disease was high in the Netherlands, Finland, and the United States, while the incidence was low in Italy, Greece, Yugoslavia, and Japan.
An analysis of the dietary content of each region found that in Finland and the United States, around 40% of the energy comes from fat intake, and saturated fatty acids found in meat and butter account for half of the total fat.
In contrast, Mediterranean countries such as Italy and Greece consumed similar amounts of fat, but saturated fatty acids accounted for less than 10% of total fat, and monounsaturated fatty acids accounted for a higher proportion. For comparison, in Japan, total fat intake was less than 10% and saturated fat was less than 3%.
In other words, Mediterranean countries were found to have a lower risk of developing cardiovascular disease due to a higher intake of fat in their daily diets, but with a different quality of fatty acids (richer in monounsaturated fatty acids).
mediterranean diet food pyramid
An easy-to-understand representation of the Mediterranean diet is the Mediterranean food pyramid. In the Mediterranean diet, the food at the bottom of the food pyramid is eaten more often and in more quantity, and the higher up the food pyramid, the less it is eaten.
🔻 Bottom (most frequently ingested)
✅ Vegetables and fruits (daily)
✅ Whole grains (bread, pasta, brown rice, etc.)
✅ Beans, nuts, seeds
✅ Olive oil (main fat source)
🔻 Intermediate (moderate intake)
✅ Fish/seafood (at least twice a week)
✅ Dairy products (yogurt, cheese in moderation)
✅ eggs (several times a week)
🔻 Upper part (take sparingly)
✅ Chicken (moderate amount)
✅ Red meat (small amounts, several times a month)
✅ Sweets (in moderation)
🔻 apex (most reserved)
✅ Processed foods, additives, excess sugar and salt
Pasta and whole grain bread are carbohydrates that do not easily raise blood sugar levels, so by consuming large amounts of vegetables and fruits rich in dietary fiber, you can expect to have the effect of slowing down the absorption of carbohydrates and suppressing sudden rises in blood sugar levels.
Olive oil contains monounsaturated fatty acids such as oleic acid, and is known to be effective in preventing lifestyle-related diseases such as arteriosclerosis. Fermented foods such as yogurt and cheese also help balance intestinal bacteria and improve immune function.
Omega-3 polyunsaturated fatty acids, which are abundant in seafood, have the effect of lowering neutral fats, suppressing inflammation, and making blood less likely to clot, and have been reported to be effective not only for heart disease and cerebrovascular disorders, but also for high blood pressure, Alzheimer's disease, cancer, liver abnormalities, etc.
Furthermore, resveratrol, a type of polyphenol contained in red wine, has been shown to have the effect of preventing heart disease and extending lifespan.
On the other hand, red meat such as beef and pork should be consumed only in moderation, but these meats contain a lot of saturated fat, which is known to increase the risk of developing arteriosclerosis.
In this way, consuming the natural blessings of the Mediterranean coast without wasting it leads to a healthy diet. And at the base of the Mediterranean diet pyramid is ``daily physical activity.'' This doesn't just refer to exercise and training. This includes daily movements, and it is said that it is important to move your body as much as possible on a daily basis.
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