The Benefits Of A Mediterranean Diet


Mediterranean dietAccording to a study published in The Archives of Neurology in February, following a Mediterranean diet lowers the risk for mental decline, and may prevent Alzheimer's in people with existing memory problems. And that's not all.


The Mediterranean diet comes from countries like Italy and Greece. The foods include whole grains, fruits, vegetables, nuts, fish, and olive oil along with low amounts of meat, dairy, saturated fats, and alcohol. The diet is high in fiber, monounsaturated fats, and antioxidants, which are thought to have anti-aging effects and can prevent or reduce the risk of chronic diseases. Research has shown that the Mediterranean diet can lower the risk of cardiovascular disease, cancer, and Parkinson's in addition to Alzheimer's. It can also help control diabetes by regulating blood glucose levels.

So how do you incorporate these foods in your every day life? Kaitlyn Allegrucci, a Marywood University student dietitian and Penn State Cooperative Extension intern offered some simple ways to help you follow the Mediterranean diet in Scranton's The Times-Tribune:

  • Eat a handful of nuts each day
  • Included fish 2-3 times a week
  • Cook with extra virgin olive oil instead of butter
  • Switch to low-fat cheese, skim milk, and fat-free yogurt
  • Eat red meat sparingly
  • Eat a variety of fruits and vegetables every day
  • Drink wine - no more than 4 or 5 ounces for women and no more than 8 to 10 ounces daily
  • Exercise by walking or riding a bike

Do you follow the Mediterranean diet? How has it helped you?


diets, eating healthy


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drhea... drheather

Love this! I suggest all my patients to think about a diet like this!

nonmember avatar SteveParkerMD

The most recent study on the Mediterranean diet was published this week in Archives of Internal Medicine, confirming the heart-healthy aspects of the diet.

["A Systematic Review of the Evidence Supporting a Causal Link Between Dietary Factors and Coronary Heart Disease."
Andrew Mente; Lawrence de Koning; Harry S. Shannon; Sonia S. Anand.
Arch Intern Med. 2009;169(7):659 -669.
Vol. 169 No. 7, published online April 13, 2009]

The top three causes of death in the U.S are 1) coronary heart disease, 2) cancer, 3) stroke. In that order. It's good to see yet another study confirming the cardiac health benefits of the Mediterranean diet. The Mediterranean diet has also been demonstrated to reduce rates of cancer (prostate, colorectal, breast, and uterus), stroke, dementia, and type 2 diabetes.

Now when will YOU adopt it? Why not start today? Oldways Preservation Trust can teach you how, for free (

-Steve Parker, M.D.

Poled... Poledancemama

All things in moderation is what I always say. Looks like a pretty well rounded diet.

Joudy Joudy

Fruits eating benefits
1- helps in Digestion
2- lowers cholesterol and triglycerides
3- protects from heart diseases
4- prevents hypertension
5- protects from anemia
6- prevents cancer

Fruits benefits

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