The answer may be as simple as swapping some foods in your diet for ones that fit better into the Mediterranean style of eating. Simple changes in your diet can see drastic reductions in your intake of unhealthy saturated fats and sodium, as well as increases in heart healthy unsaturated and omega three fats, antioxidants, fibre and essential vitamins.Does a Mediterranean-style diet follow American Heart Association dietary recommendations? Mediterranean-style diets are often close to our dietary recommendations, but they don’t follow them exactly. In general, the diets of Mediterranean peoples contain a relatively high percentage of calories from fat. This is thought to contribute to the increasing obesity in these countries, which is becoming a concern. People who follow the average Mediterranean diet eat less saturated fat than those who eat the average American diet. In fact, saturated fat consumption is well within our dietary guidelines.
Dairy products, while packed with important nutrients such as calcium are high in saturated fats. Therefore it is in your best interest to switch to low fat versions milk, yoghurt and cheese. Milk products do feature in the Mediterranean diet, think of all those lovely Greek yoghurt s and cheeses, but in moderation, and not as the main part of a meal. Satisfy your sweet tooth with fruit.
While it must be stressed that if you don’t drink alcohol already you don’t need to take up the habit, if you are fond of the odd alcoholic beverage try to make it red wine. Red wine is packed full of antioxidants that are beneficial for the heart, so the occasional glass may well do you some good. Remember to have at least two alcohol free days a week and stick to the guidelines of one standard drink per day for women and two for men.
The Mediterranean diet's reliance on fresh foods means there are lower amounts of hydrogenated oils and higher amounts of fiber and other essential nutrients. Also, because most of the fat comes from olive oil, nuts and fish, this diet contains very little saturated and trans fats and large quantities of omega-3s.
Reading over some of the relevant publications(1, 2,), I tend to agree with that. Unlike olive oil Canola oil is not a natural oil in a true sense. Canola oil comes from rape seeds. Rape seed oil is high in monounsaturated fatty acids (which is good), but in a natural form it is also high in erucic acid which can cause health issues .
All three have a low level of saturated fatty acids, various amounts of monounsaturated fatty acids and various composition of polyunsaturated fatty acids. Based of what you’ve learned from the dietary fats article, you would think it is a good thing. Interestingly, we eat low-fat foods, we eat “healthy” oils, but unlike our Mediterranean cousins we are getting increasingly fatter and sicker.
Erratum in: Am J Clin Nutr. Hu FB. Plant-based foods and prevention of cardiovascular disease: an overview. Am J Clin Nutr. 2003 Sep;78(3 Suppl):544S-551S. doi: 10.1093/ajcn/78.3.544S. Review. Tuso PJ, Ismail MH, Ha BP, Bartolotto C. Nutritional update for physicians: plant-based diets. Perm J. 2013 Spring;17(2):61-6. Esselstyn CB Jr, Gendy G, Doyle J, Golubic M, Roizen MF. A way to reverse CAD? J Fam Pract. 2014 Jul;63(7):356-364b.
Low-calorie lacto-ovo-vegetarian and Mediterranean diets appeared equally effective in reducing cardiovascular disease risk factors. Both diets reduced body fat and overall weight by the same amount. Those on the vegetarian diet experienced greater reductions in LDL (“bad”) cholesterol while those on the Mediterranean diet experienced greater reductions in triglycerides than those on the other diet.
We should make a very logical consideration. The Mediterranean Diet is not promoted by any big food producers. You will not see any Mediterranean Diet or American Mediterranean Diet advertisements on TV. Its benefits are denied, fought or hidden, most of the time using fallacies. The main argument is that Mediterranean people is growing fat.
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