The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
The Mediterranean diet is easy to find in the grocery store, contains nutrients that are known to enhance longevity and has other health benefits that are backed by peer-reviewed, scientific studies. Broccoli makes the list because it's one of nature's most nutrient-dense foods, with only 30 calories per cup. That means you get a ton of hunger-curbing fiber and polyphenols -- antioxidants that detoxify cell-damaging chemicals in your body -- with each serving.
Doctors suggest using olive oil rather than butter to make your meals. A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.
Doctors suggest using olive oil rather than butter to make your meals. A Spanish study found a Mediterranean diet supplemented with extra-virgin olive oil reduced the incidence of major cardiovascular events among patients with a history of heart disease.
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Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories.
Quinoa is the popular whole-grain du jour because it also contains a good dose of protein to help build muscle. Yet including any type of whole grain in your diet -- from barley to brown rice -- will aid in weight loss by filling you up for fewer calories.
Blueberries are often singled out as a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and <a target="_blank" target="_blank">phytonutrients</a>. Worried about the price of fresh fruit? Experts say the frozen kind is just fine.
Blueberries are often singled out as a kind of superfood because studies have shown they aid in everything from fighting cancer to lowering cholesterol. But all berries, including raspberries, strawberries and blackberries, contain antioxidants and phytonutrients. Worried about the price of fresh fruit? Experts say the frozen kind is just fine.
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Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
Many dieters shy away from nuts because of their high calorie and fat count. But studies show that eating a handful several times a week can prevent heart disease and ultimately help you shed pounds since they fill you up and stop you from snacking on other things. Almonds, in particular, contain lots of monounsaturated fats and fiber. (Healthy swap: Replace peanut butter with almond butter.)
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Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.
Salmon is also a good source of lean protein. With this diet, doctors suggest eating fish at least two times a week. Salmon provides a high dose of omega-3 fatty acids, which studies show significantly lower the risk of heart disease. Omega-3 fatty acids fight back by reducing inflammation and slowing the rate of plaque buildup in blood vessels.
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Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
Beans, beans, the magical fruit; the more you eat, the more ... you lose weight. Black, kidney, white and garbanzo beans (also known as chickpeas) are good for fiber and protein. They fill you up and provide muscle-building material without any of the fat that meat can add to your meal.
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. <a target="_blank" target="_blank">Choline</a> may also help in preventing memory loss.
Eating a breakfast high in protein is a good way to keep hunger at bay throughout the day. Eggs are full of choline, a nutrient that helps block fat from being absorbed in the liver. Choline may also help in preventing memory loss.
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Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually <a target="_blank" target="_blank">increase the efficiency of our mitochondria</a>, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
Spinach is a great source of iron, which is a key component in red blood cells that fuel our muscles with oxygen for energy. But researchers in Sweden identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells. That means eating a cup of cooked spinach a day may give you more lasting power on the elliptical machine (or in your daily sprint to catch the bus).
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Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."
Walnuts are packed with tryptophan, an amino acid your body needs to create the feel-great chemical serotonin. (In fact, Spanish researchers found that walnut eaters have higher levels of this natural mood-regulator.) Another perk: "They're digested slowly," said Dr. David Katz, director of the Yale Prevention Research Center. "This contributes to mood stability and can help you tolerate stress."
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Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," said David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood.
Asparagus is one of the best veggie sources of folate, a B vitamin that could help keep you out of a mental slump. "Folate is important for the synthesis of the neurotransmitters dopamine, serotonin and norepinephrine," said David Mischoulon, associate professor of psychiatry at Harvard Medical School. All of these are crucial for mood.
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It's not a requirement to drink it on this diet, but if you do drink alcohol, red wine in moderate amounts can be good for your health. Moderation means one drink for women and two for men, by the way. Studies show red wine can help protect against heart disease.
It's not a requirement to drink it on this diet, but if you do drink alcohol, red wine in moderate amounts can be good for your health. Moderation means one drink for women and two for men, by the way. Studies show red wine can help protect against heart disease.
Pablo Blazquez Dominguez/Getty Images
The Mediterranean diet may be the key to a long life

Story highlights

A high-fat Mediterranean diet may protect against breast cancer, diabetes and heart disease

"Healthy" fats are found in olive oil, eggs, nuts and fatty fish

CNN  — 

Are you avoiding fats in your daily diet? It may be time to stop – that is, if your daily diet is Mediterranean.

A new paper confirms that a Mediterranean diet rich in “healthy” fats – such as those found in olive oil, eggs, nuts and fatty fish – might lower your risk of heart disease, breast cancer and type 2 diabetes.

Heart disease is the leading cause of death among adults in the United States, followed by cancer, according to the Centers for Disease Control and Prevention.

food pyramid pie chart on plate with cutlery
food pyramid pie chart on plate with cutlery
ifong/Shutterstock

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More research is needed to determine exactly why certain foods in a high-fat Mediterranean diet are associated with a lower risk of cancer and other ailments, said Dr. Hanna Bloomfield, core investigator at the Department of Veterans Affairs Center for Chronic Disease Outcomes Research and lead author of the paper.

“It is not known but may be because of an anti-inflammatory effect,” she added. Nonetheless, the paper offers even more support for the long list of benefits that the diet offers.

For the paper, which was published in the Annals of Internal Medicine on Monday, researchers reviewed 332 previous studies and analyzed about 56 of those studies, taking a close look at the health benefits of a Mediterranean diet that included a lot of fat.

olive oil bread table
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“Healthy fats are mono-unsaturated fats as found in olive oil, canola oil and avocados,” Bloomfield said. Unhealthy fats include saturated and trans fats, such as those found in potato chips.

The researchers described a Mediterranean diet as a diet that placed no restriction on fat intake and included two or more of seven components:

  1. High mono-unsaturated-to-saturated fat ratio, which can be the result of using olive oil as a main cooking ingredient
  2. High fruit and vegetable intake
  3. High consumption of dark green leafy vegetables
  4. High grain and cereal intake
  5. Moderate red wine consumption
  6. Moderate consumption of dairy products
  7. Low consumption of red meat and meat products with an increased consumption of fish

The analysis showed that even though such a diet may not affect overall mortality, it may be effective at reducing incidences of certain diseases.

“I was not surprised because the literature on which this study was based has been out there for a while,” Bloomfield said.

newday gupta mediterranean diet_00001010.jpg
newday gupta mediterranean diet_00001010.jpg

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Dr. Dariush Mozaffarian, dean of the Tufts Friedman School of Nutrition Science & Policy who was not involved in the new paper, said that he’s also not surprised by these results.

“There’s not much new here,” he added. After all, in recent years, numerous studies have touted the benefits of a Mediterranean diet, finding that it boosts bone and heart health.

A new study, published in the American Medical Association’s journal of Internal Medicine this month, suggests that replacing saturated and trans fat with unsaturated fats can help you live longer.

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    Separate research published in the journal Lancet last month found that a high-fat Mediterranean diet may be more effective than a low-fat diet at helping you lose weight.

    “Probably because people who are on fat-restricted diets tend to get more of their calories from sugar, such as soda, and unrefined grains,” Bloomfield said.

    She advises that Americans incorporate more avocado, nuts and olive oil in their daily diets in order to consume more “healthy” fat.