The Mediterranean diet

Mediterranean cuisine uses fish instead of meat, olive oil instead of margarine and plenty of fruit and vegetables.

Mediterranean food is the best model for a healthy diet! Epidemiologic research conducted on Crete, in Lyon and around Toulouse in France showed that the life span of the local population is much longer than in the continental part of the country.

The Americans have produced hybrid oil following the olive oil model and the "Healthy Diet Pyramid" is nothing else than the Mediterranean model.

Two food styles

The Mediterranean diet model is easy to recognise because of its semi-vegetarian food with fish instead of meat, olive oil and fruit and vegetables.

In broader terms, there is a collision of two food styles: on one side the western style recognised by its abundance, excessive calories, red meat and high cholesterol, and on the other the Mediterranean model, easily recognised by its semi-vegetarian diet, using fish instead of meat, olive oil instead of margarine and other saturated fats and plenty of fruit and vegetables.

Both styles result in adequate health outcomes; the outcome of the first style is about 500,000 deaths every year of cardiovascular diseases in the USA, while the second has a significantly lower death rate and a far more healthier lifestyle. These conclusions have not been derived on the grounds of sympathy for one or the other style yet on strong arguments.

What has research shown?

Research under the title "The Seven Countries Study" showed that mortality caused by diseases related to the cardiovascular system in the south of Europe are 2-3 times less than in the continental part, for example in Germany and Ireland, and especially compared to the USA. Taking a long-term view, this results from replacing red meat with fish and other seafood, a daily intake of red wine and using olive oil.

Apart from this, the intake of fruit and vegetables, meaning ballast substance, vitamins and other protective agents, is significantly higher in the south of Europe. All studies have clearly showed that people who are systematically fed on typical Mediterranean food live longer. The connoisseurs of good wine may say that this results from drinking wine instead of water, but obviously it is not the only reason. There is a whole array of other, beneficial nutrients that can only be found on the Mediterranean.

The mild climate of Mediterranean countries (there are 16 including Croatia) has enabled the growth of vegetables with large meaty leaves such as borecole and lettuce all year round as well as citrus fruits (lemon, oranges, grapefruit, tangerines), kiwi, figs, almonds, grapes, broccoli and cabbage which are all ingredients rich in numerous protective agents.

Olive oil and red wine

Olive oil deserves a special treatment as it is the largest natural source of monosaturated fatty acids, which are so important for creating the proper cholesterol balance.

Research under the name "The Seven Countries Study" showed that mortality caused by cardiovascular diseases is 2-3 times less in the south of Europe than in the continental part.

This primarily low calorie food contains very little cholesterol and plenty of ballast substance which are all attributes of a healthy diet. All year round it provides a high source of C vitamin in its natural complex with bioflavonoids, a high source of beta carotene, enough E vitamin and finally a sufficient amount of Omega-3 fatty acids that cannot be found in the regular continental diet except if you like fish.

And finally, there is also plenty of red wine diluted with water to quench thirst. Nowadays, it is considered that polyphenols from red wine are the best interceptors of free radicals, i.e. they belong to the group of antioxidants in terms of their effectiveness. Two large glasses of wine a day can have a very beneficial health effect, which at the same time does not cause any alcohol related problems.

If you add protective agents from garlic, broccoli and cabbage, one can talk about an above average defence barrier.

Why are the French less affected by heart attacks?

This question contains the allusion to the famous "French paradox". The term was created due to the fact that the French, who sit for hours at the table and literally take pleasure in their food, do not however, suffer from cardiovascular diseases, primarily heart attacks, in such extent as the Irish and the Americans.

Research on Crete and around Lyon showed that the local food for people inclined to suffer from heart attacks is better than any official medical diet. What does it contain? Very little meat, plenty of cooked vegetables, an abundance of citrus fruits, lean fish and red wine as desired. Do we need to add long walks in the fresh ocean air?