ON THE Fraser Coast, I have previously commented on the increasing numbers of patients with heart disease, strokes and dementia.  Is there an evidence-based diet to prevent these from occurring?  I have spoken to many cardiologists and neurologists whom promote the Mediterrranean diet.

The Mediterranean diet is one the diets that has numerous health benefits, supported by a growing body of scientific evidence.  The traditional dietary patterns of countries bordering the Mediterranean Sea, such as Greece, Italy, and Spain, this diet emphasises whole, minimally processed foods, making it rich in nutrients and antioxidants.

The Mediterranean diet focuses on:

• Fruits and Vegetables: These provide essential vitamins, minerals, and fibre, contributing to better overall health.
• Whole Grains: Foods like oats, barley, and whole wheat are high in fibre, promoting digestive health and helping regulate blood sugar levels.
• Healthy Fats: Olive oil, a staple of the Mediterranean diet, is a key source of monounsaturated fats, which improve heart health. Nuts, seeds, and fatty fish, like salmon and sardines provide omega3 fatty acids, known for reducing inflammation.
• Lean Proteins: The diet favours fish, poultry, and legumes over red meat, contributing to lower saturated fat intake.
• Herbs and Spices: Instead of relying on salt, the Mediterranean diet encourages the use of herbs and spices like oregano, garlic, and basil for flavour, further reducing sodium intake.

Health Benefits

1. Heart Health: Numerous studies have shown that the Mediterranean diet reduces the risk of heart disease. Studies found that individuals following this diet had a 30% lower risk of heart attack, stroke, and cardiovascular-related death compared to those on a low-fat diet.
2. Reduced Risk of Type 2 Diabetes: The diet’s emphasis on whole grains, fruits, vegetables, and healthy fats helps improve insulin sensitivity and regulate blood sugar, reducing the risk of developing type 2 diabetes.
3. Cognitive Benefits: Research suggests that the Mediterranean diet may reduce the risk of cognitive decline and Alzheimer’s disease. The inclusion of omega-3 fatty acids and antioxidants is thought to protect brain health and slow aging.

The Mediterranean diet appears to be a “no brainer” and is widely recommended for improving overall health, reducing disease risk, and promoting longevity. Its flexibility, variety, and focus on nutrient-dense foods make it both sustainable and enjoyable.

Dr Nick Yim - GP Torquay Doctors