The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. There's no single definition for the diet. But most often, it's high in:. The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains.

Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

Unsaturated fats are a strength of the Mediterranean diet. They're eaten instead of saturated and trans fats, which play roles in heart disease.

Olive oil and nuts are the main sources of fat in the Mediterranean diet. They provide unsaturated fat. When unsaturated fat comes from plant sources, it seems to lower levels of total cholesterol as well as low-density lipoprotein, also called LDL or "bad" cholesterol.

Replacing saturated fat with polyunsaturated fat lowers risk of cardiovascular disease events and death related to cardiovascular disease, according to the Dietary Guidelines for Americans. Seafood, seeds, nuts, legumes and some vegetable oils have healthy fats, including the polyunsaturated kind.

Omega-3s are unsaturated fats that may lower immune system action in the body known as inflammation. They also may help reduce blood fats called triglycerides, and they affect blood clotting.

Omega 3s may lower the risk of stroke and heart failure too. Lean fish and shellfish also are included in the Mediterranean diet. Shellfish include shrimp, crab, clams and scallops. Some types of lean fish are cod, haddock, hake and whitefish.

Choose fish that are low in mercury, such as the ones listed above. This is important for children ages 1 to 11 and people who are pregnant and breastfeeding. Too much mercury can harm the brain and nervous system over time. If your family catches and eats fish, check local fish advisories to find out about any cases of mercury contamination.

Like people all over the world, some who live in the Mediterranean region drink alcohol and some do not. Many versions of the Mediterranean diet include some wine with a meal. Red wine tends to be included more often than is white wine.

Some experts and dietary guidelines recommend that women limit themselves to one glass of wine a day, and for men no more than two glasses a day.

Alcohol has been linked with a lower risk of heart disease in some studies. But it's not risk-free. So don't start to drink alcohol or drink more often in hopes of gaining possible health benefits.

One large study suggested that people who regularly drank any amount of alcohol had a higher risk of high blood pressure and coronary artery disease. The more alcohol they drank, the higher the risk.

Another study found that having slightly more than one alcoholic drink a day was linked with a higher risk of atrial fibrillation, a type of irregular heartbeat.

If you drink alcohol, talk to your health care provider or a specialist in nutrition, called a dietitian, to figure out what amount — if any — is right for you. Factors that affect your decision might be the extra calories alcohol brings to the diet, or any kidney or liver problems you may have.

And if you just don't like the taste of alcohol, that's a good reason to stay away from it too. The Mediterranean diet has a lot of flexibility, so you can make it a delicious and nutritious way to eat.

Follow this eating pattern long-term to get the most of out of it. There is a problem with information submitted for this request. Sign up for free and stay up to date on research advancements, health tips, current health topics, and expertise on managing health. Click here for an email preview.

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Show references Mediterranean diet brochure. Oldways Preservation Trust. Accessed May 28, The Mediterranean Diet. Mayo Clinic; AlAufi N, et al. Application of Mediterranean diet in cardiovascular diseases and type 2 diabetes mellitus: Motivations and challenges.

Monounsaturated fat. American Heart Association. Accessed Jan. Zeratsky KA expert opinion. Mayo Clinic. Mediterranean diet. Rimm EB, et al. Seafood long-chain n-3 polyunsaturated fatty acids and cardiovascular disease: A science advisory from the American Heart Association.

Mazza E, et al. Mediterranean diet in healthy aging. Journal of Nutrition, Health and Aging. Department of Health and Human Services and U. Department of Agriculture. Colditz GA. Bakris GL, Sorrentino MJ. Systemic hypertension: mechanisms, diagnosis, and treatment.

In: Libby P, Bonow RO, Mann DL, Tomaselli GF, Bhatt DL, Solomon SD, eds. Braunwald's Heart Disease: A Textbook of Cardiovascular Medicine. Philadelphia, PA: Elsevier; chap Eckel RH, Jakicic JM, Ard JD, et al.

J Am Coll Cardiol. PMID: pubmed. Prescott E. Lifestyle interventions. In: de Lemos JA, Omland T, eds. Chronic Coronary Artery Disease: A Companion to Braunwald's Heart Disease.

Thompson M, Noel MB. Nutrition and family medicine. In: Rakel RE, Rakel DP, eds. Textbook of Family Medicine. Review provided by VeriMed Healthcare Network.

Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A. Editorial team. Mediterranean diet. How to Follow the Diet. The Mediterranean diet is based on: Plant-based meals, with just small amounts of lean meat and chicken More servings of whole grains, fresh fruits and vegetables, nuts, and legumes Foods that naturally contain high amounts of fiber Plenty of fish and other seafood Olive oil as the main source of fat for preparing food.

Olive oil is a healthy, monounsaturated fat Food that is prepared and seasoned simply, without sauces and gravies. Foods Not in the Diet.

Therefore, increasing the cholesterol-lowering ability of a healthy diet could further improve its preventive potential. Discussing the mechanisms of action at play, the researchers state: "A possible explanation of this observation might be the larger quantity of polyphenols usually found in the Mediterranean diet.

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The organic food market has experienced remarkable growth over the past decade, providing a major opportunity for food brands and manufacturers to tap These could hinder them from availing the full benefits of such a diet. Moreover, since this diet includes calorie-dense foods like olive oils and nuts, consulting a dietitian to prepare your meal plan is the best approach.

Following a Mediterranean diet need not involve breaking the bank. One can make use of easily available and affordable ingredients and get maximum health benefits. These items include fruits like apples, bananas and oranges; vegetables like cauliflower, onions, garlic and carrots; legumes such as beans, lentils and chickpeas; whole grains such as oats and whole wheat bread; animal products, including dairy, like cheese, yogurt and milk; fish such as salmon and tuna; chicken and eggs; and healthy fats such as olives and avocados.

Follow fitness routines, participate in physical activities and watch out for your hydration to maximise the health benefits of a Mediterranean diet. As for stubborn cholesterol, one has to take statins. Include plenty of fibre in your diet if you have a healthy gut as that will clean out the cholesterol from your body.

BCCI secretary Jay Shah stresses that all centrally contracted players must participate in domestic red ball tournaments upon request from selectors, coach, and captain. However, the national cricket academy's guidance will be taken into consideration for players with physical limitations.

News Health and Wellness Managing LDL cholesterol: Is a Mediterranean diet not as effective? A new study has some pointers Premium. Written by Ankita Upadhyay Updated: November 24, IST. Follow Us. Listen to this article Managing LDL cholesterol: Is a Mediterranean diet not as effective?

A new study has some pointers. What are the pros of a Mediterranean diet? When can a Mediterranean diet go wrong? How does the diet impact cholesterol levels? Does the Mediterranean diet suit Indians? The Mediterranean diet is a heart-healthy eating approach.

It mainly focuses on plant-based foods, fatty fish, minimal meat and dairy foods. This diet is well known for its potential to decrease the risk of heart disease by lowering bad cholesterol levels and reducing mortality from cardiovascular conditions. It increases the intake of fresh and natural foods and shuns processed food products.

Therefore, the Mediterranean diet is ideal for long and healthy life. In addition, this diet comprises all the essential nutrients for a balanced diet. Incorporating some of the principles can give you exciting dinner ideas that are also great for managing abnormal cholesterol levels in the body.

A Mediterranean diet can help lower various risk factors for cardiovascular disease, including cholesterol levels. In addition, a study found that people who follow a Mediterranean diet are less likely to develop heart disease.

However, a study found that a Mediterranean diet improved triglyceride levels. The Mediterranean and low-carb diets showed similar weight loss as per a research study. Since the diet includes lots of healthy fats and protein and focuses on fibre-rich foods such as whole grains, fruits, and nuts, it keeps you fuller longer.

Moreover, the diet discourages too many sweets and desserts. Olive oil, the primary source of fat in the Mediterranean diet, has numerous benefits and a rich nutritional value. Its antioxidants offer protection from high cholesterol risks such as cardiovascular disease, atherosclerosis, stroke, brain dysfunction, and cancer.

Vegetables like tomatoes, peppers, celery, carrots, leafy greens and onions are low in calories, high in fibre and contain protein. But, according to a study , stress can lead to high cholesterol by initiating chronic inflammation and plaque form. Still, vegetables can help excrete the cholesterol in the body through the stool.

Fish high in omega-3 fatty acids can positively impact your cholesterol levels. Omega-3 fatty acids also lower blood pressure and heart rate, improve blood vessel function, and ease inflammation. Omega-3 fatty acids also help reduce blood triglycerides, reduce clotting, and lower the risk of stroke and heart failure.

In addition, consuming fatty fish can reduce the risk of dementia, rheumatoid arthritis, and cardiovascular diseases. Examples are anchovies, salmon, and tuna. Whole grains are a complete package of vitamins and minerals because of their fibre-rich bran, starchy endosperm, and the germ, packed with nutrients.

In addition, according to research , the consumption of whole-grain foods lowers LDL cholesterol. Brown rice contains complex carbohydrates that help you manage your cholesterol and lose weight.

A study established that rice bran oil RBO in brown rice induces cholesterol reduction by absorption-reabsorption and downregulation of cholesterol synthesis. Moreover, it helps to nourish blood vessels, regulate insulin secretion, enhance kidney and liver function and prevent chronic alcohol disease.

Quinoa is an ancient, gluten-free grain that has recently gained popularity for its high fibre and protein content. As a result, quinoa is a valuable dietary choice for vegans and vegetarians.

Studies show that consuming quinoa with your diet significantly lowers cholesterol in your body due to fibre and phytochemicals.

In addition, it offers iron, copper, thiamin, vitamin B6, magnesium, phosphorus, manganese and folate. It also acts as a prebiotic that supplies beneficial gut bacteria, thriving and improving gut health.

Nuts are an integral part of the Mediterranean diet. They contain heart-healthy unsaturated fatty acids, dietary fibre, and antioxidants.

In addition, according to research , the consumption of whole-grain foods lowers LDL cholesterol. Brown rice contains complex carbohydrates that help you manage your cholesterol and lose weight. A study established that rice bran oil RBO in brown rice induces cholesterol reduction by absorption-reabsorption and downregulation of cholesterol synthesis.

Moreover, it helps to nourish blood vessels, regulate insulin secretion, enhance kidney and liver function and prevent chronic alcohol disease. Quinoa is an ancient, gluten-free grain that has recently gained popularity for its high fibre and protein content.

As a result, quinoa is a valuable dietary choice for vegans and vegetarians. Studies show that consuming quinoa with your diet significantly lowers cholesterol in your body due to fibre and phytochemicals.

In addition, it offers iron, copper, thiamin, vitamin B6, magnesium, phosphorus, manganese and folate. It also acts as a prebiotic that supplies beneficial gut bacteria, thriving and improving gut health.

Nuts are an integral part of the Mediterranean diet. They contain heart-healthy unsaturated fatty acids, dietary fibre, and antioxidants.

That means consuming nuts can cut the risk for coronary heart disease and various other heart conditions linked to cholesterol.

In a review , people eating approximately 67g of nuts a day led to a 5. In addition, the nutritional composition of nuts can reduce diabetes risk, promoting weight loss and fighting inflammation.

Seeds are a rich source of heart-healthy fats and contain a lot of soluble fibre, making them a key element to the Mediterranean diet. In addition, seeds offer a wide range of essential nutrients, such as magnesium and potassium, and are an excellent source of protein.

The prominent seeds are sunflower, pumpkin, chia, and flax seeds. To incorporate them quickly, you can sprinkle toasted seeds in your quinoa or salad bowl, giving it a crunchy texture. Tahini sauce is a staple in Mediterranean cuisine, and it is a paste made from sesame seeds.

One usually eats eggs for breakfast in the Mediterranean. However, they are consumed in moderation as they are a rich source of cholesterol.

So, more egg whites can be prefered. Fruits are a perfect choice for cholesterol patients because they are associated with reductions in total cholesterol and LDL cholesterol levels. For example, the bioactive polyphenols and fibre found in apples have beneficial effects on lipid metabolism and other risk factors of cardiovascular disease.

Other fruits like blueberries, pomegranate and strawberries are high in soluble fibre and low in sugar which also helps lower LDL cholesterol. You can add fruits to oatmeal, a salad or snacks for health and taste. Refined grains are stripped of all nutrients and contain meagre fibre.

They have a high glycemic index and hence digest quickly. It causes unhealthy spikes in blood sugar levels and a build-up of fats, especially around the waistline.

The Mediterranean diet completely avoids white bread, white pasta, pizza dough, white flour, white rice, and breakfast cereals. Pastries, sodas, doughnuts, and candies have high sugar content, leading to high levels of blood triglycerides that can be a risk factor for coronary heart disease.

Moreover, they contain butter, high in saturated fat and cholesterol. Processed meats such as hot dogs, bacon, and sausage are from fatty cuts of beef or pork. They are smoked, salted, canned, dried, or preserved to increase their shelf life and have very little nutritional value. In addition, the high-fat content in processed meats is bad for your heart as it raises LDL cholesterol in the body.

Consumption of processed meat can also be related to colorectal and stomach cancer. Hence, please limit the intake of processed meats.

Processed foods such as mayonnaise, crackers, microwave popcorn, and potato chips use hydrogenated oil, which has high trans fats content. They include unhealthy levels of added sugar, sodium and fat, which strip the nutrients from the food.

Having excess amounts of processed foods increases the risk of various health issues such as obesity, high blood cholesterol, high blood pressure and diabetes. Mediterranean diet recipes are ideally plant-based, but one must include seafood in the diet at least times a week.

Fishes like tuna and salmon are rich in omega-3 fatty acids, which help fight inflammation in the body. Some of the Mediterranean diet dinners for non-vegetarians are:.

Vegetarian Mediterranean style eating includes having 7 to 10 servings of fruits and vegetables per day. Since the diet is meatless and plant-based, it also calls for consuming omegafatty acids from plant sources like flaxseed, walnuts, chia seeds, and seaweed.

When making boiled vegetable recipes, include tomatoes, mushrooms, carrots, broccoli, onions, olives, zucchini, spinach. Also, add several legumes like peas and beans to balance nutrients.

The Vegan Mediterranean diet involves plant-based protein such as black beans, chickpeas, hummus, lentils, and tofu and dairy alternatives like soy, almond and coconut milk. Some vegan dinner plans include:. The Mediterranean diet is a healthy eating pattern for preventing cardiovascular diseases, increasing lifespan, and healthy ageing.

You can build Mediterranean meals using olive oil by adding more vegetables, beans, and whole grains to your recipes. Also, remember to use olive oil instead of butter and include fatty fish twice or thrice a week in your meal plans.

The Mediterranean diet significantly reduces the risk of many cardiovascular diseases, lowers oxidative stress, and improves insulin sensitivity.

Key characteristics of the Mediterranean diet include:. Multiple studies have examined the effect of the Mediterranean diet on cholesterol and triglycerides —and the results appear promising. Studies have lasted between 4 weeks and 4 years and have included healthy participants, individuals with high lipid fat levels, or individuals with other medical conditions.

Most of the studies have focused on certain aspects of the Mediterranean diet, such as the consumption of fruits and veggies, using high amounts of virgin olive oil up to one liter per week , or eating nuts up to 30 grams a day, or two handfuls. Most studies showed that the Mediterranean diet can modestly lower lipid levels, and a few studies did not show a significant effect.

Triglycerides and total cholesterol also appeared to be slightly decreased in some studies. Oxidation of LDL, which can promote the formation of atherosclerosis, was also reduced in some studies. Additionally, some of these studies suggest that the Mediterranean diet may be superior to a regular, low-fat diet.

In one study it appeared that cholesterol was lowered significantly more with a Mediterranean diet than with a low-fat diet. Studies have also noted those following a Mediterranean diet have a lowered risk of developing cardiovascular disease.

In addition to lowering lipids, the Mediterranean diet also appears to be beneficial for overall health. For instance, this diet has also been studied for its ability to lower blood pressure , lower blood glucose, and reduce the incidence of asthma.

At a closer glance, the Mediterranean diet closely mirrors the essentials of a lipid-lowering diet. So, if you are looking for a diet to lower your lipids, the Mediterranean diet may be a good option for you. This diet plan includes cholesterol-friendly ingredients such as:.

The vast majority of Mediterranean diet studies over the past two decades have pointed to a positive impact on heart health. This is why the Mediterranean diet is one of the two diets strongly recommended by the American Heart Association the other is the DASH diet.

D'innocenzo S, Biagi C, Lanari M. Obesity and the Mediterranean Diet: A Review of Evidence of the Role and Sustainability of the Mediterranean Diet.

American Heart Association. What is the Mediterranean diet? Rees K, Hartley L, Flowers N, et al. Mediterranean Dietary Pattern for the Primary Prevention of Cardiovascular Disease.

Cochrane Rev. Nordmann AJ, Suter-Zimmermann K, Bucher HC, et al. Meta-Analysis Comparing Mediterranean to Low-Fat Diets for Modification of Cardiovascular Risk Factors. Am J Med. Polzin D, Jurovcik A, Saulnier J, Vogel K.

Does the Mediterranean diet improve asthma outcomes? Evidence-Based Practice. doi: By Jennifer Moll, PharmD Jennifer Moll, MS, PharmD, is a pharmacist actively involved in educating patients about the importance of heart disease prevention.