The Mediterranean Diet – inspired by the cuisines of Spain, Italy, and Greece – has been named the Best Overall Diet by US News & World Report for the fourth consecutive year. With the focus on fish, healthy fats and whole grains, there is good evidence that sticking to this diet can lead to a longer life. But now evidence is mounting that the Mediterranean diet can have benefits even after a long life.
“When people think of the Mediterranean diet, they think of a heart-healthy diet,” says Dr. Timothy Harlan, Editor-in-Chief of Health meets Food: the Culinary Medicine Curriculum. “But really, the Mediterranean diet has been shown to prevent Alzheimer’s, macular degeneration and cancer, too.”
Jen Bruning, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, agreed. There is some evidence that the diet helps lower blood pressure and improve cholesterol levels and overall heart outcomes, she said.
“When it comes to the Mediterranean diet and weight, switching to a Mediterranean diet does not necessarily mean there will be weight loss,” Bruning said. “However, the high satiety factor of these high-fiber foods can naturally reduce the amount of calories you eat per day, which can result in weight loss or weight maintenance.”
Dr. Joel Kahn, a cardiologist and director of the Kahn Center for Cardiac Longevity, said the diet has been studied for decades because countries like Italy and Greece had low levels of heart disease and cancers, while Western countries had extraordinarily high rates.
“After years of research, the question was asked, is this a magical place, and what could be the reason why that part of the world doesn’t experience disease like heart disease?” he said.
Some research also indicates that the Mediterranean diet may have benefits at the cellular level, including reduced free radical damage related to aging, as well as a reduced anti-inflammatory response in the body.
Extra virgin olive oil, the main fat source in the Mediterranean diet, has been shown to reduce inflammation because it is rich in compounds such as phenols and monounsaturated fat. One study found that increased phenol levels lowered blood fat and increased the amount of HDL, the ‘good’ cholesterol that can help lower the risk of heart disease.
Meanwhile, a groundbreaking study showed that people who had a previous heart attack and switched to the diet were 50% to 70% less likely to have a second one.
Some studies have shown a link between diet and cancer rates, although research is underway to better understand this link. Cancer doctors such as Dr. Justin Gregg, an assistant professor of urology at the University of Texas MD Anderson Cancer Center, have also questioned whether this diet would bring benefits to their patients.
Initial results of Gregg’s study, published in Cancer, show that men who do not require early stage prostate cancer treatment, and who adhere to elements consistent with the Mediterranean diet, may have a slower progression of cancer , which means they may not need it. invasive cancer therapy.
There may be part of an inflammation [in prostate cancer] that’s actually associated with disease progression, ”he said. “This prompted our hypothesis that eating a diet consistent with the principles of the Mediterranean diet may be associated with reduced [cancer] progression.”
For many patients, sticking to a new nutrition plan is difficult, but Bruning has had success with a step-by-step approach.
“I recommend starting with small changes,” she explained. “Try swapping your refined grains (white bread and pasta) for their whole grain counterpart or even switch out the fat source in a recipe. It’s basically about making small changes, one or two at a time. “
Despite his practice being built around a plant-based Mediterranean diet, Kahn said he first assesses whether patients are prone to changing their diet. If he sees resistance, he will initially emphasize sleep and fitness.
“People are more open to sleep and exercise better, while there is some resistance to diet changes,” said Kahn. “If sleep is a problem, I’ll give some tips to improve it or get a sleep study. With regard to fitness, I ask patients to walk for 25 to 30 minutes a day and then follow their diet on the next visit.”
Harlan agreed with these approaches, but he said his program teaches patients that they don’t need to adhere specifically to Mediterranean foods to receive the overall health benefits. Instead, practicing the diet means taking its elements and translating them into similar American dishes.
Regardless of the approach to making these lifestyle changes, Harlan said even small steps toward the Mediterranean diet can help prevent cancer and heart disease.
Lily Nedda Dastmalchi, DO, MA, a resident of internal medicine at George Washington University, is a contributor to the ABC News Medical Unit.