Aging healthfully: Benefits of the Mediterranean diet

By Jonathan Markley, DO

The average life expectancy in the U.S. is 77 years old. There are many factors that influence whether we have a long life or a shorter one. However, one thing is clear: Whatever age we reach, our goal is to maintain strong physical and mental wellness without developing chronic diseases, such as obesity, depression, high blood pressure, and diabetes. We call this aging healthfully. In this four-part series, we examine ways to achieve this through nutrition, exercise, and addressing habits and existing conditions. Today, let’s expand on the importance of nutrition and explore the benefits of the Mediterranean diet.

This diet was designed after studies showed that people living in the Mediterranean region of the world lived longer than the average person. They had fewer heart attacks and aged better overall. This diet has been shown to help dieters lose six to 20 pounds per year, which can add up over time, and it can also help sustain a healthy weight. The Mediterranean diet focuses on vegetables, fruits, and whole grains. It replaces highly processed, highly glycemic flours with nutritionally dense, less-processed whole grains to better support your caloric intake and blood sugar levels. It also emphasizes healthy fats, especially olive oil, to add omega-3s and flavor to your dishes.

The basic elements of the Mediterranean diet

Healthy Fats: Healthy fats include olive oil, avocados, and nuts. Olive oil is healthier than vegetable oils and butter (those are eliminated in the Mediterranean diet). While you can cook with extra-virgin olive oil (EVOO), it does have a lower smoke point than many other oils. Save the pricey EVOO for dipping bread and finishing dishes and use the less expensive pure olive oil for cooking and baking. Nuts can make you feel full and offer many important nutrients, including protein. They are an excellent source of alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid. However, keep an eye on your serving size—a palm-size portion (roughly three ounces) is a serving.

Seafood: Protein builds muscle and allows our tissues to work. The healthiest sources of protein in the Mediterranean diet are chicken and fish. Frozen portions are economical and ready to cook. Clams and mussels have zinc and selenium, which are also good for you. Salmon is packed with DHA and EPA, omega-3 fatty acids that may decrease your risk of developing inflammation, heart disease, and dementia.

Vegetables: The more colorful your plate, the better. Collard greens, zucchini, eggplant, peppers, artichokes, sweet potatoes, root vegetables, carrots, Brussels sprouts, and broccoli are all great options. Simply toss them in olive oil and seasonings and roast them at 400 degrees for 30 minutes for a healthy, delicious option to fill your plate with goodness.

Beans: Using beans for your protein source helps reduce your fat intake. All types of beans, lentils, chickpeas, and even tofu are great options. Canned products can have high sodium counts, so check labels and always rinse thoroughly before use.

Soluble Fiber: Many Mediterranean food items are rich in soluble fiber, which can decrease your risk of colon cancer—the third leading cause of cancer in the U.S. Soluble fiber helps bind up and remove toxic secondary bile acids in our colon, preventing them from leading to colon cancer. Your liver makes bile to digest fat and other things, and it is made in part by LDL cholesterol, the “bad” cholesterol. Soluble fiber binds bile and eliminates it through your bowel movements. In this way, soluble fiber not only decreases the risk of cancer but also decreases your cholesterol.

Fruits: A great way to add delicious antioxidants, vitamins, and nutrients to your diet is by eating fresh, frozen, and dried fruit every day. Turkish figs, peaches, cherries, apricots, berries, or pears are all great options.

Dairy and Red Meat: Dairy is allowed with the Mediterranean diet, but in small portions. Cheeses such as goat, Manchego, and feta are a tasty source of calcium and have low sugar.

Red meat is recommended as a special treat a few times a month. Meat such as lean chicken, lean pork, and lean beef are your best options.

Red Wine: The grape’s skin is loaded with miraculous antioxidants, which improve heart health and fight cancer. The daily recommended portion size of wine is four ounces for women and up to eight ounces for men.

Hydration: Our body is 85% water, so our engine is not going to run if we do not take in enough water. Have a liquid goal each day to make sure you are consuming enough water.

A different way to shop and eat

Since the Mediterranean diet focuses on whole fresh foods, if you transition to this lifestyle, you will find yourself shopping mostly the perimeter of the grocery store. Everything in the middle of the store is full of hydrogenated fats to improve shelf life. These highly processed foods can cause unwanted depression, weight gain, and even cancer. The perimeter is where you find fresh produce, seafood, healthy meat options, and dairy. Load up on veggies and even buy frozen for ease of meal planning and to prevent waste.

Try the Mediterranean diet, not only because it is delicious, but because it can make you feel better mentally and physically and may extend your lifespan. Ultimately, you could lower your risk of disease and help yourself age healthfully with every bite when you choose the right foods.

Continue reading articles from this series:

Aging Healthfully – Nutrition >>

Aging Healthfully – Movement >>

Aging Healthfully – Behaviors Conditions >>

Jonathan Markley, DO, is a physician anesthesiologist who serves as Chief of Anesthesia for North American Partners in Anesthesia (NAPA) at East Orange General Hospital in East Orange, NJ, and Director of Regional Anesthesia at St. Joseph’s University Medical Center in Paterson, NJ. He completed his Doctor of Osteopathic Medicine degree at The University of Medicine and Dentistry of New Jersey, School of Osteopathic Medicine, and his postgraduate training at The Mount Sinai School of Medicine residency program in anesthesiology at St. Joseph’s University Medical Center.