The Mediterranean diet, inspired by the cuisines of Spain, Italy and Greece, has been named the best global diet by US News & World Report for the fourth consecutive year. With the focus on fish, healthy fats and unprocessed grains, there is good evidence that adhering to this diet can last a longer life. But evidence is now accumulating that the Mediterranean diet can have benefits even beyond the longevity of life.
“When people think of the Mediterranean diet, they think of a heart-healthy diet,” said Dr. Timothy Harlan, editor-in-chief of Health Meetings: The Culinary Medicine Curriculum. “But really, it has been shown that the Mediterranean diet also prevents Alzheimer’s disease, macular degeneration and cancer.”
Jen Bruning, a registered dietitian and spokeswoman for the Academy of Nutrition and Dietetics, agreed. There is evidence to suggest that diet helps lower blood pressure and improve cholesterol levels and overall heart performance, he said.
“When it comes to the Mediterranean diet and weight, switching to a Mediterranean diet does not necessarily guarantee that there will be weight loss,” Bruning said. “However, the high satiety factor of these foods with more fiber can naturally decrease the amount of calories you consume in a day, which can lead to weight loss or weight maintenance.”
Dr. Joel Kahn, cardiologist and director of the Kahn Center for Cardiac Longevity, said the diet has been studied for decades because countries like Italy and Greece had low levels of heart disease and cancer, while Western countries had extremely high rates.
“With years of research the question was asked: is this a magical place and what could be the reason why this pocket of the world does not experience a disease like heart disease?” He said.
Some studies also indicate that the Mediterranean diet may have benefits at the cellular level, including decreased aging-related free radical damage, as well as a reduction in the body’s anti-inflammatory response.
Extra virgin olive oil, the main source of fat in the Mediterranean diet, has been shown to reduce inflammation because it is rich in compounds such as phenols and monounsaturated fats. One study found that an increase in phenol content reduced the level of fat in the blood and increased the amount of HDL, the “good” cholesterol that can help reduce the risk of heart disease.
Meanwhile, a flagship study showed that people who previously experienced a heart attack who switched to a diet were 50% to 70% less likely to have a second.
Some studies have shown a link between diet and cancer rates, although research is continuing to better understand this association. Cancer doctors, such as Dr. Justin Gregg, assistant professor of urology at the MD Anderson Cancer Center at the University of Texas, have also wondered if this diet would be beneficial to their patients.
The initial results of Gregg’s study, published in Cancer, show that men diagnosed with prostate cancer, in their early stages who do not require treatment, who adhere to elements compatible with the Mediterranean diet, may have a rate of slower cancer progression, meaning they may not need invasive cancer therapy.
“There may be a component of inflammation [in prostate cancer] this is actually associated with disease progression, “he said.” This motivated our hypothesis that, in general, eating a diet consistent with the principles of the Mediterranean diet may be associated with decreased rates of disease. [cancer] progression “.
For many patients, it is difficult to follow a new diet plan, but Bruning has been successful with a step-by-step approach.
“I recommend starting with small changes,” he explained. “Try changing your refined grains (white bread and pasta) for your whole grain counterpart or even changing the fat source of a recipe. It’s really about making small changes, one or two at a time.” .
Although his practice is based on a Mediterranean plant-based diet, Kahn said he first assesses whether patients can change their diet. If you see resistance, you will initially emphasize sleep and fitness.
“People have a more open mindset about sleeping better and moving around, while there is some resistance to changing the diet,” Kahn said. “If sleep is a problem, I’ll give you some tips on how to improve it or get a sleep study. When it comes to fitness, I ask patients to walk 25 to 30 minutes a day and keep track of changes in the diet during the next visit “.
Harlan agreed with these approaches, but said that with his program he teaches patients that they do not have to specifically adhere to Mediterranean foods to receive the overall health benefits. Instead, practicing dieting means taking the elements and translating them into similar American dishes.
Regardless of the approach to making these lifestyle changes, Harlan said even small steps toward the Mediterranean diet could help prevent cancer and heart disease.
Lily Nedda Dastmalchi, DO, MA, an internal medicine resident at George Washington University, is a contributor to the ABC News Medical Unit.