Unique Features of Mediterranean Diet

Several features of the Mediterranean diet make it unique. One of these is the relatively high consumption of olive oil, which is especially rich in the monounsaturated fat oleic acid. While dietary fat is generally considered something that increases a person's heart-disease risk, monounsaturated fats are beneficial for heart health because they tend to decrease total cholesterol, LDL cholesterol, and triglycerides while slightly increasing HDL cholesterol. The net result is a more favorable ratio of total cholesterol to HDL cholesterol.

Another key heart-healthy aspect of the Mediterranean diet is the high antioxidant content of olive oil, fruits, and vegetables. Antioxidants not only protect cells from damage caused by free radicals; they also prevent "oxidation" of LDL. Scientists believe that oxidized LDL is an important factor in the development of atherosclerosis. Olive oil provides a rich source of vitamin E, while fruits and vegetables offer a good supply of carotenes, another type of antioxidant.

In addition to being a rich source of antioxidants, fruits, vegetables, and whole grains are also key sources of folic acid and vitamin B6. Folic acid is especially abundant in dark green leafy vegetables, a staple in the Mediterranean diet. Low levels of these nutrients have been associated with elevated homocysteine levels. And high blood levels of homocysteine have been associated with coronary heart disease.

Unlike the typical Western diet, the traditional Mediterranean diet emphasizes plant proteins over animal proteins. In fact, red meat which is high in cholesterol and saturated fats is eaten only a few times per month. Other sources of animal protein that are lower in saturated fats, such as fish and poultry, are consumed a few times per week. Plant proteins in the form of beans, legumes, and nuts are consumed daily. Not only are these proteins very low in saturated fats, but nuts are especially rich in heart-healthy monounsaturated fats.

Also important to the beneficial elements of the Mediterranean diet are two lifestyle components that accompany this way of eating consumption of moderate amounts of red wine with meals and regular physical activity. Red wine contains factors that can decrease platelet aggregation and formation of fibrinogen thereby reducing blood-clot formation. Regular physical activity is also crucial in the prevention of heart disease and contributes to a healthier lipid profile by increasing HDL and lowering triglycerides

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