If eating and living healthier is one of your goals, perhaps you should think about adopting some of the dietary habits of Mediterranean countries people – since they have long been enjoying higher life expectancy rates and excellent overall health.

Basically Healthy

This is mainly attributed to a diet that is already considered healthy for most cultures, as it consists of abundant fresh fruit, vegetables, whole grains and lean protein. What sets it apart is the addition of olive oil, fish and daily moderate consumption of red wine with meals.

Heart Healthy and more

The cardiovascular benefits of the Mediterranean diet are so well documented that many of us are probably already aware that the antioxidant properties of olive oil help reduce blood pressure, improve circulation, boost ‘good’ cholesterol, reduce triglyceride levels and lower the formation of plaque build-up in artery walls – all factors which help to keep arteries clear and reduce the risk of heart disease and stroke.

Now the focus is on the recent discovery of oleocanthal, a plant compound found in virgin olive oil, which possesses similar anti-inflammatory properties to ibuprofen – but without the side effects. The latest research confirms its potential to protect against many modern-day conditions in which chronic inflammation is a critical factor – cardiovascular disease, but also cancer, diabetes, degenerative joint and neurodegenerative diseases.

A glass a day

When enjoying a glass of red wine remember it contains resveratrol, a substance packed with powerful antioxidants and disease fighting weapons.  Ever since its presence was first discovered in red wine, scientists have been exploring the potential health benefits of this naturally occurring plant compound, even speculating that it might help explain the ‘French Paradox’ – the observation that mortality from cardiovascular disease is quite low in France despite relatively high levels of dietary saturated fat and cigarette smoking.

Resveratrol has continued to generate scientific interest primarily for its ability to inhibit cancer and extend lifespan, but also for its protective role against age-related diseases such as dementia, Alzheimer’s and Parkinson’s. Lately research shows that it also has potent anti-aging effects as it protects against the ultraviolet radiation and oxidative stress that result in skin damage and premature aging. Other sources of resveratrol are red grapes, nuts and berries, all local fruits produced and eaten on a regular basis.

Healthy fats

Oily fish, such as salmon, tuna, sardines and anchovies also form an integral part of the traditional Mediterranean diet. Not only an excellent source of low fat protein, these fish contain essential omega-3 fatty acids that help us stay trim by boosting metabolism and burning calories more efficiently. Recently a study by the University of South Australia showed that the enzymes in omega-3 increase fat burning and reduce insulin levels, which results in more fat used as fuel, rather than being stored in the body.

So stay fit and healthy with the Mediterranean lifestyle – eat oily fish regularly, use olive oil liberally and enjoy red wine wisely.