Mediterranean Diet

By: Dr. Keith Kantor

The Mediterranean diet is a healthy long term diet that consist of heart healthy fats including olive oil, nuts, seeds, whole grains, quality cheese, meat, seafood, herbs, spices, fruits and vegetables.

The basic concept of the Mediterranean diet is to eat whole unprocessed foods with a balance of high fiber grains, heart healthy fats, and quality protein.  This diet is less rigid then most plans making it easy to follow and be consistent with.  The key to long term health, vitality and weight management is to find a plan that works with your lifestyle. The Mediterranean is not only easy to follow but the high fiber content and anti-inflammatory healthy fats and fruits and vegetables will lower your risk for chronic disease specifically heart disease and Type 2 Diabetes.

According to the Mayo Clinic this diet has been associated with a lower level of oxidized low-density lipoprotein (LDL) cholesterol — the “bad” cholesterol that’s more likely to build up deposits in your arteries.

In fact, a meta-analysis of more than 1.5 million healthy adults demonstrated that following a Mediterranean diet was associated with a reduced risk of cardiovascular mortality as well as overall mortality.

The Mediterranean diet is also associated with a reduced incidence of cancer, and Parkinson’s and Alzheimer’s diseases. Women who eat a Mediterranean diet supplemented with extra-virgin olive oil and mixed nuts may have a reduced risk of breast cancer.


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