The Mediterranean has always been an important crossroads, and developments in the region have profoundly affected the evolution of modern society. Today, scientists and nutritionists are looking at the region's cuisine to both explore and explain its healthful properties and show how it can be incorporated into modern life.

Characteristics of the Mediterranean Diet

The Mediterranean diet is characterized by a large proportion of fruits and vegetables; the consumption of fish; the relative absence of red meat; the use of olive and canola oil; and the inclusion of nuts and red wine. Another key aspect to the Mediterranean diet is the absence of foods which contain trans fats, such as butter or margarine.

Sounds like any other healthy diet! Studies have shown that a Mediterranean diet is a heart-friendly one. It reduces the risk of heart attacks and can be more effective than a plain low-fat diet in helping people control their cholesterol, blood pressure and sugar levels.

Food Inclusions and their Benefits

The consumption of large quantities of fruits and vegetables provides antioxidants which have been shown to lower a person's low-density lipoprotein (LDL) levels. LDL is the so-called "bad" cholesterol that can form plaque deposits in vascular walls, constricting them and leading to an increased risk of coronary heart disease and atherosclerosis.

The Mediterranean diet includes foods high in fiber which helps curb hanger pangs (and makes weight control easier), promote the efficient working of the digestive system, and also help reduce cholesterol, blood sugar levels, and the risk of getting certain types of cancer.

The inclusion of olive oil, canola oil, and tree nuts such as walnuts in a Mediterranean diet are also beneficial. These food sources contain linolenic acid, which is a type of omega-3 fatty acid. So does fish, which is a regular inclusion in the Mediterranean diet. Omega-3 fatty acids help improve cardiovascular health by lowering triglyceride levels. Triglycerides are the form in which most fats are stored in your body. An excess of these is called hypertriglyceridemia and is frequently associated with coronary disease or diabetes.

People in Mediterranean countries also occasionally consume wine as part of their diet. A moderate consumption of wine has been shown to have certain benefits, such as raising blood HDL (high-density lipoprotein) levels, and reducing the risk of heart disease, thanks to phytochemicals like flavonoids and reservatrol.

The absence of trans and other hydrogenated fats in the Mediterranean diet is also healthful. These type of fats have been shown to increase LDL levels, lower HDL levels, and are being linked to an increased risk of developing diabetes. The best way to avoid trans fats is by not including foods like butter and margarine (which are prime sources), and fried foods in one's diet.