You may have heard about the Mediterranean diet – or you may even know a friend or family member who’s following it. Have you wondered what all the buzz is about? We recently sat down with Amaninderapal Ghotra, MD, a Cardiologist at St. Elizabeth Healthcare, to dive into the details of this heart-protective lifestyle and diet.
What is the Mediterranean Diet?
The diet is based on how people around the Mediterranean Sea–especially in Greece and Crete–have eaten for hundreds of years. “People noticed that those living in a Mediterranean area have a much lower incidence of chronic health conditions,” explains Dr. Ghotra. “Over time, research has shown that the connection between eating a Mediterranean diet and those that live in this region generally has lower incidences of chronic health conditions.”
The Mediterranean diet focuses heavily on eating:
- Fermented foods.
- Fruits.
- Legumes, such as beans and lentils.
- Vegetables.
Many people on the Mediterranean diet drink a low to moderate amount of red wine–meaning one or two drinks a day at the most.
Those following this diet also aim to reduce their intake of:
- Dairy products.
- High-fat and high-cholesterol red meats.
- Processed foods.
Why is the Mediterranean Diet So Good for You?
“Extensive studies have been conducted,” explains Dr. Ghotra. “And there’s a fairly good consensus that the Mediterranean diet decreases heart disease and lowers cholesterol.”
Other documented benefits of the diet include its ability to:
- Control blood sugar levels for people with diabetes.
- Reduce the risk of cancer, anxiety and depression.
- Offer weight loss benefits.
Do You Have to Be a Vegetarian to Follow the Mediterranean Diet?
You don’t have to be a vegetarian to reap the benefits. The Mediterranean diet includes fish, seafood, and minimal lean proteins such as chicken and turkey. Plus, there’s always some wiggle room. If you enjoy an occasional steak, it’s perfectly fine to treat yourself to a small cut of red meat, perhaps once a month or every other month.
“If you are too strict in following a Mediterranean diet, it can lead to inconsistencies and a likely reverting to unhealthy choices. That’s part of why diets don’t work long-term,” reminds Dr. Ghotra. The goal of the Mediterranean diet is to reduce your intake of less healthy foods–not to eliminate them if they’re foods you enjoy and are part of your culture.
How to Get Started on the Mediterranean Diet
Dr. Ghotra suggests making small, meaningful changes to your diet one at a time–rather than trying to go “cold turkey” on restricted foods. “Slowly introduce substitutions to processed foods, dairy products and meats,” he says. “Like anything in life, it’s more difficult to make a significant change overnight and easier to stick to the plan if you make gradual changes.”
There’s no urgency to switch to the Mediterranean diet overnight, either. You’ll likely have better lasting, long-term results if you make smaller changes over time. Do what works best for you, your budget and your family.
Get Started with the Heart-Healthy Mediterranean Diet
Dr. Ghotra shares that unless you’re taking certain types of medication or have a complex medical situation, you should be able to start transitioning to the Mediterranean diet immediately. Speak with your St. Elizabeth primary care provider if you have more questions about improving your diet and lifestyle.
