environment, society and culture, disasters (e.g., war,
drought), the expansion of food industries, and adver-
tising campaigns promoting certain foods (e.g., soda,
candy bars). Fast-food restaurant chains are also
altering traditional diets. The expansion of fast food
has resulted in the population consuming processed
foods such as sweets and snack foods, which were
never a part of their nutritional sustenance.Benefits
Nutrition and Disease
The wide use of olive oil in food preparation
throughout the Mediterranean region contributes to a
diet high in monounsaturated fatty acids and cultures
commonly known for lower blood pressure among their
populations. Recent research has produced scientific
proof that a Mediterranean diet (which includes olive
oil) is not only generally healthful, but that consuming
olive oil can actually help lower harmful low density
lipoprotein (LDL) cholesterol (often referred to as
‘‘bad’’ cholesterol). Olive oil contains antioxidants that
discourage artery clogging and chronic diseases, includ-
ingcancer.
The Mediterranean diet offers a practical and effec-
tive strategy that is relatively easy to adopt and more
likely to be successful over the long term than most
heart-healthy nutrition plans. In April 2001, the Amer-
ican Heart Association (AHA) published a science
advisory stating that some components of the Mediter-
ranean diet may be beneficial when used in conjunction
with the association’s traditional diets for the preven-
tion and treatment of cardiovascular disease.
In the Mediterranean diet, not all fat is regarded
as bad, however. In fact, the focus of the diet is not to
limit total fat consumption, but rather to make wise
choices about the type of fat in the diet. The Mediter-
ranean diet is low in saturated fat, which is found
mostly in meat and dairy products, vegetable oils
such as coconut and palm oils (tropical oils), and
butter. The diet views two types of protective fats,
omega-3 fatty acidsand monounsaturated fats,as
healthful and places no restrictions on their consump-
tion. Omega-3 fatty acids are found in fatty fish (e.g.,
sardines, salmon, tuna) and in some plant sources
(e.g., pistachios, walnuts and other tree nuts,flaxseed,
various vegetables). Monounsaturated fat is abundant
in olive oil, nuts, and avocados.
Because the Mediterranean diet emphasizes eating
whole, natural foods, it is extremely low in trans-fatty
acids, which are increasingly recognized as important
contributors to heart disease. These fats are found in
hard margarine and deep-fried and processed snacksand food, including fast food and commercially baked
products. They are similar to saturated fats and are
known to raise levels of LDL cholesterol. Eating a diet
incorporating the traditional foods of the Mediterra-
nean, such as a variety of fruits and vegetables, has
been shown to decrease the risk of heart disease. Five
important dietary factors may contribute to the car-
dioprotective effect of this eating pattern. These are
the inclusion of fish rich in omega-3 fatty acids, olive
oil, nuts, and moderate amounts of alcohol, and the
exclusion of transfatty acids.
Many common characteristics exist among the
countries along the Mediterranean Basin, but each
country has adapted to the geography and developed
its own customs. The common core, however, can be
seen in the diets of these countries. It is important to
remember that the Mediterranean diet emphasizes
eating whole, unprocessed foods that are extremely
low in harmful LDL cholesterol. Recent studies indi-
cate that the use of natural, monounsaturated oils
such as olive oil, a balanced intake of vegetables and
fish, and a low intake of red meats provides a natural
defense against cardiovascular disease. Although
more research is needed, the Mediterranean way of
eating is potentially an ideal diet to improve the health
of people by warding off illnesses.Resources
BOOKS
Achterberg, Cheryl L.; McKenzie, J.; and Arosemena, F.
(1996).Multicultural Pyramid Packet, Vol. 1. Univer-
sity Park, PA: Penn State Nutrition Center, College of
Health and Human Development, Pennsylvania State
University.
Giugliano, Dario; Sedge, Michael; and Sepe, Joseph (2000).
The Mediterranean Diet: Its Origins and Myths. Red-
dick, FL: Idelson-Gnocchi.
PERIODICALS
Simopoulos, A. P., and Visoli, F. (2000). ‘‘Mediterranean
Diets.’’ InWorld Review of Nutrition and Dietetics, Vol.- Switzerland: Karger Publishers.
Spiller, G. A., and Bruce, B. (2002).The Mediterranean Diet:
Constituents and Health Promotion. Boca Raton, FL:
CRC Press.
OTHER
Curtis, B. M, and O’Keefe, J. H. Jr. (2002). ‘‘Understanding
the Mediterranean Diet.’’Post Graduate Medicine
112(2). Available from
‘‘Health Benefits of Olive Oil and the Mediterranean Diet.’’
Available fromhttp://www.mediterraneandiet.gr
Islamic Food and Nutrition Council of America. ‘‘What Is
Halal?’’ Available fromhttp://www.ifanca.org/
halal.htm
Greek and Middle Eastern diet