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Saturday, February 28, 2015
High-fat diets...low-fat diets…which are healthier? It turns out that the type of fat in the diet, rather than the amount, is important in the prevention of chronic disease.
About 35-40 percent of the calories in the Mediterranean diet are from fat, with the main type of fat being monounsaturated fat from olive oil and nuts. Monounsaturated fat is a specific type of fat that may lower blood cholesterol.
Other foods that those on the Mediterranean diet commonly eat include:
|Image courtesy of Apolonia/FreeDigitalPhotos.net|
These foods include many substances that contribute to overall health, such as:
Some research studies show that the Mediterranean diet may be beneficial in improving health in many ways, such as:
More research is needed to determine the long-term effects of Mediterranean-type diets and the processes responsible for those effects.
You can change the typical American diet to a Mediterranean-type diet by making the following changes:
The Mediterranean-type diet is known for being very flavorful and satisfying! But be careful. Since it includes foods that are high in fat and calories, remember to watch your portion sizes! And don't forget to include physical activity in your daily routine.
A Mediterranean diet is based on the food habits of those countries bordering the Mediterranean Sea, such as:
You can find helpful information about this eating plan at the following:
Mediterranean Diet (American Heart Association)
The Mediterranean diet:
Reference: Primary Prevention of Cardiovascular Disease with a Mediterranean Diet. Ramón Estruch, M.D., et al. New England Journal of Medicine, 2013; 368: pp. 1279-1290.
This article is a NetWellness exclusive.
Last Reviewed: Mar 12, 2014
Bonnie J Brehm, PhD, RD
Professor of Nursing
College of Nursing
University of Cincinnati