Do you want to live longer? Do you want a healthier heart? Well then, what's the secret? According to the New England Journal of Medicine, the secret is a Mediterranean diet. A six-year study of 7,447 men and women showed that a Mediterranean diet has important health benefits and reduces the possibility of heart attack, stroke and other serious health complaints.
So, what does this mean? First of all, it means lots of fruit, vegetables, pasta and rice. In Greece, for example, it is not uncommon for people to have nine servings a day of fruit and vegetables. Plant foods really should make up the larger part of what you eat every day. Nuts are also important. You shouldn't eat large amounts, because they are high in calories. However, just a handful or two a day is good. Nuts are high in fat – not the nasty saturated fats that lead to heart disease – but the good fats that lead to a healthy body.
And 'fat' is another important area where a Mediterranean diet leads to healthy living. It doesn't try to limit fats, but it makes sensible choices about the types of fats we eat. There are different types of fat – monounsaturated fat, found in olive oil, which is good for us; saturated fats and trans fats, often found in frozen food and fast food, which have a direct connection to heart disease. Olive oil is the main source of fat in the Mediterranean diet, both for cooking and for flavouring bread. Don't spread butter or margarine on your bread, dip it in olive oil.
And don't forget, a further important source of healthy fats is fish – a regular part of the Mediterranean diet. There are certain types of fish – mackerel, trout, herring, tuna and salmon, which have positive benefits for the heart. However, make sure you grill or bake the fish. Try to avoid frying it.
Then there is the question of meat. Which types can we eat? And how often? Chicken and duck are good, red meat is not. Eat fish and chicken two or three times a week, eat red meat much less often. Cut off any fat from the meat you do eat, and make sure you only eat a small amount. What's more, you should avoid sausages, bacon and other meats that are high in fat.
Alcohol continues to cause much discussion amongst doctors. Some feel that encouraging people to drink wine is the same as encouraging them to drink too much wine. However, it is true that wine plays a part in the Mediterranean diet and that a moderate amount (a small glass or two) is actually good for you. There are some research studies which suggest that this actually reduces the possibility of heart disease.
And finally, salt… Some people love to add salt when cooking, and sometimes even more salt after cooking. 'It makes the food taste better,' they say. It may do – but it is not healthy at all. 'But what else can I use?' I can hear them asking. Use herbs and spices – they will not just add flavour to what you eat, but also variety and, furthermore, they are good for you.
So, does this really work? The study which was mentioned at the beginning of this article showed that people who followed a Mediterranean diet have a 30% less chance of suffering a heart attack, a stroke or suffering from heart disease. And, if you're still not sure, just look at the Italians. In a recent study of nineteen countries in a UK medical journal, Italy came second in terms of life expectancy. Bring me some pasta, olive oil and some fresh fruit and vegetables, please!
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