The Mediterranean Secret to a Super-Long Life

People in Mediterranean countries like Greece live longer and suffer fewer diseases than anywhere else on earth. And even though their cholesterol may not be that much lower, fewer die from heart disease or suffer from other chronic illnesses.

Their long, healthy lives have made them famous and given doctors a reason to celebrate. Now you can, too. Experts have devised an amazing Mediterranean food pyramid based on the traditional eating habits of people in this part of the world. Studies show it seems to protect you from heart disease and certain kinds of cancer.

It’s also easy to follow. You don’t have to make any drastic diet changes – like cutting out all fat or carbohydrates. You can still eat pasta, cheese, even red meat. The key lies in moderation and in eating lots of whole unprocessed foods.

The traditional Greek diet is full of fibrous fruits and vegetables, unrefined carbohydrates from whole grains and legumes, and heart-healthy monounsaturated fats from olive oil. At the same time, Greeks tend to get less saturated fat from animal foods. The result is an eating plan proven to lower LDL cholesterol and ward off heart disease.

Plants – not animal foods – make up the main part of Mediterranean meals. A plate heavy with fresh fruits, legumes, simple vegetables, and whole-grain pastas and breads sits in the middle of this healthy table. Some experts believe the nutrients in these whole plant foods – fiber, antioxidants, and unrefined carbohydrates – lend the Mediterranean diet its protective effects. Here’s how to snag the same benefits.

Pick lots of produce. Put a variety of fruits and vegetables at the top of your grocery list, and eat between seven and 10 servings of them each day. Lay off the heavy cream and butter sauces. Opt instead for steaming or stir-frying vegetables in olive oil.
Go for the grains. Add whole-grain breads, cereals, and other unrefined grains like brown rice, couscous, bulgur, or polenta for a hefty dose of fiber. Avoid refined grains such as white bread, biscuits, and sweet, buttery baked goods.
Buy into beans. Make legumes and tree nuts a regular part of your day. Soybeans, peas, lentils, and other beans are top-notch legumes, while walnuts, almonds, and pecans are excellent nut choices. Just stay away from the salted and honey-roasted varieties.
Land more fish and chicken. Fish are particularly kind to your heart and may account for the unusually good health people on the Mediterranean diet enjoy. Fatty fish like salmon, trout, and herring supply you with much-needed omega-3 fatty acids, a type of polyunsaturated fat. In addition, work in an occasional serving of skinless low-fat poultry during the week.
Reduce the red meat. Plan beef and other red meats as a treat a few times a month. Skip fatty or processed meats like sausage and bacon, and limit your eggs to just a few each week.
Decrease your dairy. If you live in the Mediterranean region, you might not have access to cow’s milk every day. Greeks tend to eat yogurt and cheese made from goad and sheep milk, which has a stronger flavor – so a little goes a long way. In fact, while Western diets emphasize dairy products for bone health, Greeks eat dairy more sparingly. This also cuts back on the saturated fats in their diet. You can keep your dairy by choosing low-fat versions such as skim milk and nonfat yogurt whenever possible. But learn to skip high-fat ice cream, cheese, and whole milk.
Load up on olive oil. To the Greeks, this oil is almost a food group in itself. People from this part of the world often use it in place of other cooking oils, fats, butter, and dressings – and research suggests you should, too. Studies prove the monounsaturated fats in olive oil lower LDL and raise HDL cholesterol, clearing fat deposits out of your arteries, and lowering your risk of heart attack. It’s not enough, though, to simply add olive oil to your diet. You need to use it instead of harmful saturated and trans fat like butter, margarine, shortening, lard, and corn oil. Extra virgin olive oil is the best kind. Make the switch, and you could be singing a happy 100th birthday to yourself.
Watch out for other fats. Saturated and trans fats pose an alarming threat to your health, as you read in the Nutrition know-how chapter. Luckily, they make up only a small amount of the energy, or calories, you eat each day on the Mediterranean diet. Cutting back on fatty meats; replacing butter and other fats with olive oil; and building meals out of whole, unprocessed plant foods goes a long way to putting a lid on saturated and trans fats in your diet.
Snack on fewer sweets. Sweet snacks and sugary or fattening desserts are the exception, not the rule, in a Mediterranean meal. You can enjoy them a few times a week as special treats, but try making fresh fruit your regular dessert.
Drink in moderation. No one needs to tell the Greeks to drink wine for their heart. They’ve been doing that for years. Moderate drinking – a glass of wine a day for women, and up to two a day for men – is a normal part of this diet. While heavy drinking is not a healthy habit, studies suggest moderate amounts of alcohol could reduce your risk of heart disease. If you’re comfortable having a glass of wine with your meal, that’s good news. However, don’t feel you must start drinking. It may sound like all Greek people do is eat, but regular exercise is an integral part of their health. Take a cue from them and combine physical activity with your new Mediterranean eating pla