Mediterranean Diet Plan Vs. American Diet Plan. The Mediterranean diet and the standard American diet are almost polar opposites of one another. While the Mediterranean diet is high in whole grains, fruits and vegetables, the average American diet is high in refined carbohydrates, sugars and red meats. However, the majority of calories consumed in both of these diets comes from fat. In Mediterranean diets, monounsaturated fats are typically consumed, which do not raise cholesterol levels like the saturated fats consumed in the typical American diet. The phrase . While diets differ between countries and regions, the traditional Mediterranean diet emphasizes a high consumption of fruits, vegetables, whole grains, beans, nuts, seeds and spices. The main type of fat in the Mediterranean diet is olive oil, an important monounsaturated fat source. Poultry and dairy products like cheese and yogurt are consumed in moderate amounts, almost daily, while fish and seafood are eaten about twice a week. Small amounts of red meat are occasionally eaten. The Mediterranean diet's reliance on fresh foods means there are lower amounts of hydrogenated oils and higher amounts of fiber and other essential nutrients. Also, because most of the fat comes from olive oil, nuts and fish, this diet contains very little saturated and trans fats and large quantities of omega- 3s. Furthermore, because of the wide variety of spices available, salt is not a heavily used seasoning. BackgroundObservational cohort studies and a secondary prevention trial have shown an inverse association between adherence to the Mediterranean diet and. The Mediterranean diet is a heart-healthy eating plan that emphasizes fruits, vegetables, whole grains, beans, nuts and seeds, and healthy fats. The Mediterranean diet is a modern nutritional recommendation based on the dietary patterns of Greece, Southern Italy, France and Spain in the 1940s and 1950s. It is a heart-healthy way to eat. Find out the 8 secrets of the Mediterranean diet and how to eat to reap the health benefits of the Mediterranean Diet. Perhaps the world’s healthiest diet, the. The Mediterranean diet food list prioritizes fresh produce, whole grains, and healthy fats. The Mediterranean Diet Pyramid consists of a heart-healthy eating plan. The Mediterranean Food Pyramid is widely used to adapt healtier eating habits. Alzheimer’s Society looks at the research and science behind the headlines of popular alternative therapies and topics such as Mediterranean diet and Omega-3. Nutrients in pasta information and health benefits. Pasta nutrition tips that fits into a healthy and active lifestyle and diet. Plant-based diets are good for the environment, your heart, your weight and your overall health. News defines plant-based as an approach that emphasizes. The diet's combination of high fiber, omega- 3s, unsaturated fats, essential nutrients, and low sodium levels seem to lower cholesterol and blood pressure and reduce the risk of heart disease. With little emphasis on fresh fruits, vegetables and whole grains, the average American diet tends to rely heavily on processed foods, refined carbohydrates, fried or fast foods, red meats, sugars and high- fat dairy products- -all of which contain saturated or trans fats and sodium. Furthermore, since this diet tends to be low in whole grains, fruits and vegetables, this diet can lead to deficiencies in fiber, vitamins, minerals and other nutrients essential to good health. Common ingredients of the typical American diet include high fructose corn syrup, trans fats, hydrogenated oils, white sugar, bleached, enriched flours, food dyes, artificial flavors and many other chemical additives. This is one of the reasons this diet has been deemed unhealthy by health communities. This diet tends to lead to and increase the risk of certain health problems including obesity, nutrient deficiencies, diabetes, heart disease, high blood pressure, high cholesterol and certain cancers, according to the Diets in Review website. Another big difference between the Mediterranean and American plans is exercise. The average American's lifestyle tends to be more sedentary, where exercise is not a priority. While getting a gym membership is not necessarily a requirement for a Mediterranean diet, the Mediterranean people tend to be much more active then their American counterparts. This likely stems from cultural differences, such as not having to rely on cars as a main source of transportation. Mediterranean diet for heart health. Mediterranean diet: A heart- healthy eating plan. The heart- healthy Mediterranean diet is a healthy eating plan based on typical foods and recipes of Mediterranean- style cooking. Here's how to adopt the Mediterranean diet. By Mayo Clinic Staff. If you're looking for a heart- healthy eating plan, the Mediterranean diet might be right for you. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style of countries bordering the Mediterranean Sea. Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. While these parts of a healthy diet are tried- and- true, subtle variations or differences in proportions of certain foods may make a difference in your risk of heart disease. Benefits of the Mediterranean diet. Research has shown that the traditional Mediterranean diet reduces the risk of heart disease. The diet has been associated with a lower level of oxidized low- density lipoprotein (LDL) cholesterol — the . Women who eat a Mediterranean diet supplemented with extra- virgin olive oil and mixed nuts may have a reduced risk of breast cancer. For these reasons, most if not all major scientific organizations encourage healthy adults to adapt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. Key components of the Mediterranean diet. The Mediterranean diet emphasizes: Eating primarily plant- based foods, such as fruits and vegetables, whole grains, legumes and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods. Limiting red meat to no more than a few times a month. Eating fish and poultry at least twice a week. Enjoying meals with family and friends. Drinking red wine in moderation (optional)Getting plenty of exercise. The Mediterranean diet. Adapted from Oldways Preservation and Exchange Trust, 2. Fruits, vegetables, nuts and grains. The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice. For example, residents of Greece eat very little red meat and average nine servings a day of antioxidant- rich fruits and vegetables. However, throughout the Mediterranean region, bread is eaten plain or dipped in olive oil — not eaten with butter or margarines, which contain saturated or trans fats. Nuts are high in fat (approximately 8. Because nuts are high in calories, they should not be eaten in large amounts — generally no more than a handful a day. Avoid candied or honey- roasted and heavily salted nuts. Oldways Preservation Trust. Accessed Feb. 8, 2. Sofi F, et al. Adherence to Mediterranean diet and health status: Meta- analysis. Mitrou PN, et al. Mediterranean dietary pattern and prediction of all- cause mortality in a U. S. Archives of Internal Medicine. Monounsaturated fats. American Heart Association. Accessed Feb. 8, 2. Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Mediterranean diet pyramid. Oldways Preservation Trust. Accessed Feb. 8, 2. AHA Scientific Statement: Fish consumption, fish oil, omega- 3 fatty acids, and cardiovascular disease. Circulation. 2. 00. AHA Scientific Statement: Diet and lifestyle recommendations revision 2. Circulation 2. 00. Dietary Guidelines for Americans. Department of Health and Human Services and U. S. Department of Agriculture. Accessed Feb. 8, 2. Colditz GA. Healthy diet in adults. Accessed Feb. 8, 2. Toledo E, et al. Mediterranean diet and invasive breast cancer risk among women at high cardiovascular risk in the PREDIMED trial: A randomized clinical trial. JAMA Internal Medicine. Crous- Bou M, et al. Mediterranean diet and telomere length in Nurses' Health Study: Population based cohort study. Mediterranean diet and telomere length in Nurses' Health Study: Population based cohort study. 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