Health Secrets of the Mediterranean Diet

How to Use Mediterranean Ingredients for Health

By Dan Fields

It’s not just the olive oil that makes this eating plan so good for you.

Scientists have known for decades that people who eat a traditional Mediterranean diet have lower rates of heart disease, and more-recent research has shown that such a diet can help protect against everything from cancer, diabetes, and obesity to Alzheimer’s and Parkinson’s diseases. Olive oil may be the best-known Mediterranean ingredient, but the diet also emphasizes fresh fruits and vegetables, whole grains, beans, nuts, and fish. Here’s a look at 10 Mediterranean staples and their health-promoting powers, plus serving suggestions and recipes.

Click for the first healthy Mediterranean food.

Dan Fields is a freelance writer and editor in Framingham, Massachusetts. He is the former editor of Dr. Andrew Weil’s Self Healing newsletter.

Avocados

Native to the Americas, this luscious fruit reached the Mediterranean by way of the Spanish conquistadors. Like almonds, avocados are rich in heart-healthy monounsaturated fat, and they also contain beta-sitosterol, a plant sterol that helps lower cholesterol levels. Avocados are good sources of potassium, folic acid, and vitamins B-6, C, and K. Plus, research shows that adding avocado to salads or salsas increases your absorption of beta-carotene, lycopene, and other carotenoid compounds in those foods.

To use: Besides salads and salsas, avocado goes great in sandwiches, either sliced into wedges or mashed and spread instead of mayonnaise. Some commercial guacamoles don’t actually contain much avocado, so make your own or shop for one that lists avocado as the first ingredient.

Red Wine

Many studies have linked moderate intake of red wine with cardiovascular protection. Flavonoid compounds in the grapes decrease the production and oxidation of LDL ("bad") cholesterol, and alcoholic beverages in general, consumed in moderation, can raise HDL ("good") cholesterol and thin the blood. Also, a 2006 study found that resveratrol—an antioxidant in red-wine grapes—allowed lab mice to live longer and avoid health problems typically caused by weight gain. But note: we human beings would have to drink too much wine to get a comparable amount of resveratrol, and the effectiveness of resveratrol supplements remains unknown.

To use: If you already consume alcohol, a glass of red wine a few days a week can give you some resveratrol (Pinot Noir may have higher levels). However, because a large 2009 study found that even one alcoholic beverage a day increases the risk of breast and other cancers, it’s best for women to not drink on a daily basis.

Spinach

Popeye was right: Spinach is an excellent source of iron. This leafy green vegetable is also rich in folate (folic acid), which helps protect against heart disease, certain cancers, and cognitive impairment in the elderly. Spinach is good for your eyes: It's loaded with lutein and zeaxanthin, two carotenoid compounds known to reduce the risk of cataracts and age-related macular degeneration. And it's high in calcium and vitamin K, both of which are important for bone health.

To use: Dress fresh spinach with lemon juice and olive oil and enjoy as a salad. Sauté spinach in olive oil, garlic, and red pepper. Add layers of steamed spinach to lasagna. Or try a Greek spinach and feta pie (spanikopita).

Tomatoes

Tomatoes It’s hard to imagine Southern Italian cuisine without tomatoes. They may be especially healthy for men: A large 2002 study found that eating tomato sauce at least twice a week can lower prostate cancer risk by 33 percent. (More recently, a 2007 study found no such benefit, but some experts have questioned the design of this research.) Tomatoes are rich in lycopene, a cartenoid that helps protect against the malignancy. Both the lycopene and vitamin C in tomatoes may slow aging of the arteries.

To use: Fresh tomatoes taste great sliced on sandwiches and diced in salads. Purée tomatoes to make a quick soup or pasta sauce. Lycopene is more readily available from cooked tomatoes and needs some fat to be absorbed, so a smart choice for men is tomato sauce made with olive oil.