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Our nutrition is essential for the processes that the body has to go through. In this Western way of living, consuming a Mediterranean diet pattern can help promote a healthy body and a healthy lifestyle. Living an optimal life and knowing that the health benefits comes from what people put in their bodies is a great way to connect individuals back to themselves and bring awareness.

There are many Mediterranean countries, but fewer Mediterranean diets as a result of different religions, culture and the influence based on the Western model. However, the most beneficial diet that promotes extensive longevity and has the lowest rate of cancer and coronary heart disease is found amongst the people of the Greek Island of Crete, also known as the Cretan diet. The traditional Mediterranean diet consists of unrefined cereal, nuts, fruits and vegetables. Moderate intake of ethanol in the form of wine, low to moderate dairy consumption in the form of yogurt and cheese and a low intake of poultry or red meat a few times per week. This diet also includes consuming a high amount of fish and olive oil, which is the source of fat. There are 4 important characteristics of this diet. It’s phytosterol content, antioxidant capacity, high fiber intake and the high monounsaturated to saturated lipid ratio as a result of the freely used olive oil.

Adherence to a Mediterranean style diet helps to prevent cardiovascular disease and some cancers while increasing life expectancy. Weight loss can also be achieved; it is also known to improve metabolic syndrome factor and mental health. The diet is said to be cardio protective, due to the intake of olive oil that was found to alter the genes that are responsible for the occurrence of coronary heart disease. Consuming fruits and vegetables and olive oil showed effects that are associated with systolic and diastolic blood pressure. Consuming green olive oil and red wine also improve endothelial function. The phytosterol that derives from nuts and olive oil is also known to lower cholesterol levels.

There are many factors that can cause cancer, including genetics and dietary factors. Consuming a moderate amount of onion was linked to lower incidents of ovarian, laryngeal, renal and colorectal cancer, while consuming high amounts protect against all sites of cancer except for breast and prostate sites. Olive oil contains oleic acid and phenolic compound which is the main source of fat. It is responsible for reducing oxidative stress that is associated with the populations’ longevity.

Studies have shown a 30% reduction in the risk of cardiovascular disease when patients were advised to go by a Mediterranean diet using extra virgin olive oil. This diet is also known to reduce the occurrence of type 2 diabetes while improving glycemic control. Research that has been done also indicate the importance of following this diet from an early age. If the person is older, consuming more fish, vegetable, fruits and olive oil would be beneficial.

Supplements that are required are nuts and extra virgin olive oil instead of just olive oil suggesting that the benefits are more closely related to the bioactive compounds in extra virgin olive oil than the monounsaturated fats in olive oil. HIV individuals that are being treated by highly active antiretroviral treatments (HAART) should stay away from Mediterranean diet patterns because the risk factor for cardiovascular disease is enhanced.

The expected outcome of this diet prevents cardiovascular diseases, cancers, metabolic syndromes and mental diseases while promoting longevity. The diet correlates with the philosophy of Naturopathy because it utilizes the healing powers of nature by maintaining a relatively plant base diet that promotes the prevention of many disease. The Mediterranean diet pattern promotes health and wellness, not only does it consist of a healthy diet but a regular exercise plan is also important. When this starts at an early age the Mediterranean diet pattern could be considered a cornerstone for a holistic lifestyle.

• One key point to remember is that all oil has a smoke point which is the temperature at which the fats begins to break down, turning your healthy fat into an unhealthy fat. You know when your oil reaches the smoke point because you can actually see smoke and smell a burnt oil or burnt pan odor. Discard the oil and start over.

Reference

Karampola, M., Papandreou, D., & Makedou, K. (2011). The role of mediterranean diet in health and disease: An updated mini review. Nutrition and Food Science, 41(1), 63-72. doi:http://dx.doi.org/10.1108/00346651111102900

Kelsey, D. (2015, Sep 18). 3 health benefits of following a mediterranean diet. Deseret News Retrieved from http://search.proquest.com/docview/1713212833?accountid=107221

Trichopoulou, A., Martínez-González, M.,A., Tong, T. Y. N., Forouhi, N. G., Khandelwal, S., Prabhakaran, D., . . . de Lorgeril, M. (2014). Definitions and potential health benefits of the mediterranean diet: Views from experts around the world. BMC Medicine, 12, 112. doi:http://dx.doi.org/10.1186/1741-7015-12-112