The Mediterranean diet – inspired by the cuisines of Spain, Italy and Greece – has been named for the fourth consecutive year the best general diet by US News & World Report. With an emphasis on fish, healthy fats and unprocessed grains, there is good evidence that following this diet can lead to a longer life. But now, evidence is gathering that the Mediterranean diet could 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 Meet Food: the Culinary Medicine Curriculum. But, indeed, it has been shown that the Mediterranean diet 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 that diet helps reduce blood pressure and improve cholesterol levels and overall heart performance, she 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 higher fiber foods can naturally reduce the amount of calories you consume in a day, which could lead to weight loss or weight gain.”
Dr. Joel Kahn, cardiologist and director of the Kahn Center for Cardiac Longevity, said the diet has been studied for decades because countries such as Italy and Greece had low levels of heart disease and cancer, while Western countries had extremely high rates.
“With years of research, the question has been asked: Is this a magical place and what could be the reason why that pocket of the world does not face a disease like heart disease?” he said.
Some studies also indicate that the Mediterranean diet may have benefits at the cellular level, including a decrease in damage caused by free radicals related to aging, as well as a reduced anti-inflammatory response in the body.
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 high phenol levels lowered blood fat levels and increased the amount of HDL, the “good” cholesterol that can help reduce your risk of heart disease.
Meanwhile, a baseline study showed that people who had previously had a heart attack who went on 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 ongoing to better understand this association. Cancer doctors, such as Dr. Justin Gregg, an assistant professor of urology at the University of Texas MD Anderson Cancer Center, also wondered if this diet would benefit their patients.
The initial results of Gregg’s study, published in Cancer, show that men diagnosed with prostate cancer, in the early stages that do not require treatment, who adhere to elements compatible with the Mediterranean diet, may have a slower rate of cancer progression, which it means they may not need cancer. invasive cancer therapy.
“There may be a component of inflammation [in prostate cancer] this is actually associated with the progression of the disease, “he said. “This has led to our hypothesis that, in general, a diet that is in line with the principles of the Mediterranean diet can be associated with low rates of [cancer] progression.”
For many patients, it is difficult to stick to a new diet plan, but Bruning has been successful with a step-by-step approach.
“I recommend you start with small changes,” she explained. “Try changing refined grains (white bread and pasta) for their whole grain counterpart or even changing the source of fat in a recipe. It’s really about making small changes, once or twice. ”
Despite the fact that his practice is framed around a Mediterranean herbal diet, Kahn said he first assesses whether patients are likely to change their diet. If he sees endurance, he will initially emphasize sleep and fitness.
“People are more open-minded about better sleep and exercise, while there is some resistance to diet change. In terms of fitness, I ask patients to go 25-30 minutes a day and follow the diet changes during the next visit.
Harlan agreed with these approaches, but said with his program that he teaches patients that they do not have to specifically adhere to Mediterranean foods in order to benefit from the general health benefits. Instead, practicing diet means taking its elements and translating them into similar American dishes.
Regardless of the approach to making these lifestyle changes, Harlan said that even small steps toward the Mediterranean diet could help prevent cancer and heart disease.
Lily Nedda Dastmalchi, DO, MA, a resident physician in internal medicine at George Washington University, is a contributor to ABC News Medical Unit.