The Mediterranean diet – inspired by the cuisines of Spain, Italy and Greece – was voted the best overall diet by the US News & World Report for the fourth consecutive year. With its focus on fish, healthy fats and unprocessed grains, there is good evidence that following this diet can lead to a longer life. But now, there is growing evidence that the Mediterranean diet can bring benefits beyond longevity.
“When people think of the Mediterranean diet, they think of a heart-healthy diet,” said Dr. Timothy Harlan, editor-in-chief of Health at Food: the Culinary Medicine Curriculum. “But really, the Mediterranean diet has been shown to prevent Alzheimer’s disease, macular degeneration and cancer as well.”
Jen Bruning, registered nutritionist and spokesperson for the Academy of Nutrition & Dietetics, agrees. There is evidence that the diet helps to lower blood pressure and improve cholesterol levels and overall cardiac outcomes, she said.
“When it comes to the Mediterranean diet and weight, switching to a Mediterranean diet does not necessarily guarantee that you will lose weight,” said Bruning. “However, the high satiety factor of these high fiber foods can naturally decrease the amount of calories you eat each day, which can result in weight loss or maintenance.”
Dr. Joel Kahn, a cardiologist and director of the Kahn Center for Cardiac Longevity, said the diet has been studied for decades because countries like Italy and Greece had low levels of heart disease and cancer, while Western countries had excessively high rates.
“With years of research, the question was asked: is this a magical place, and what could be the reason why that pocket of the world is not experiencing a disease like a heart disease?” he said.
Some studies also indicate that the Mediterranean diet can have benefits at the cellular level, including decreasing aging-related free radical damage as well as reducing the body’s anti-inflammatory response.
Extra virgin olive oil, the main source of fat in the Mediterranean diet, has been shown to reduce inflammation because it is rich in compounds such as phenols and monounsaturated fat. One study found that the increased phenol content reduced the level of fat in the blood and increased the amount of HDL, the “good” cholesterol that can help lower the risk of heart disease.
Meanwhile, a landmark study showed that people who had already suffered a heart attack and switched to diet were 50% to 70% less likely to have a second.
Some studies have shown a link between diet and cancer rates, although research is ongoing to better understand this association. Cancer doctors like Dr. Justin Gregg, an assistant professor of urology at the MD Anderson Cancer Center at the University of Texas, also wondered if this diet would be beneficial for their patients.
The initial results of Gregg’s study, published in Cancer, show that men with a diagnosis of prostate cancer, in its early stage without treatment, who adhere to elements consistent with the Mediterranean diet, may have a slower rate of progression cancer, which means they may not need invasive cancer therapy.
“There may be a component of inflammation [in prostate cancer] that is actually associated with disease progression, ”he said. “This led to our hypothesis that generally eating a diet consistent with the principles of the Mediterranean diet may be associated with reduced rates of [cancer] progression.”
For many patients, it is difficult to follow a new diet plan, but Bruning has succeeded with a step-by-step approach.
“I recommend starting with small changes,” she explained. “Try replacing your refined grains (white bread and pasta) with whole grains or even changing the fat source in a recipe. It is really about making small changes, one or two at a time. “
Although his practice is based on a Mediterranean plant-based diet, Kahn said he first assesses whether patients are receptive to changes in their diet. If he encounters resistance, he will initially emphasize sleep and fitness.
“People are more open-minded about sleeping better and moving around, while there is some resistance to changing their diet,” said Kahn. “If sleeping is a problem, then I will give you some tips on how to improve it or do a sleep study. With regard to physical conditioning, I ask patients to walk 25 to 30 minutes a day and monitor changes in diet during the next consultation. “
Harlan agreed with these approaches, but said with his program that he teaches patients that they do not need to adhere specifically to Mediterranean foods in order to receive general health benefits. Instead, practicing the diet means taking its elements and translating them into similar American dishes.
Regardless of the approach to making these lifestyle changes, Harlan said that even small steps towards the Mediterranean diet can help prevent cancer and heart disease.
Lily Nedda Dastmalchi, DO, MA, an internist in internal medicine at The George Washington University, is a contributor to ABC News Medical Unit.