TheMediterranean dietis a dietary pattern that’s widespread in countries surrounding the Mediterranean Sea. This diet emphasizes the consumption of lean meats, healthy fats, whole grains, plenty of fresh fruits and vegetables, and moderate amounts of red wine.
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Characteristics of the Mediterranean Diet
The Mediterranean dietis a balanced diet containing a variety of foods, and it can be easily followed.
Key characteristics of the Mediterranean diet include:
Mediterranean Diet and Lower Cholesterol
Multiple studies have examined the effect of the Mediterranean diet oncholesterolandtriglycerides—and the results appear promising. Studies have lasted between 4 weeks and 4 years and have included healthy participants, individuals with highlipid(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.
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.
The Bottom Line
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 tolower 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:
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.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.Nutrients.2019;11(6) doi:10.3390/nu11061306American 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. 2014;8:1-55. doi:10.1002/14651858.CD009825.pubNordmann 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. 2011;124:841-851. doi:10.1016/j.amjmed.2011.04.024Polzin D, Jurovcik A, Saulnier J, Vogel K.Does the Mediterranean diet improve asthma outcomes?Evidence-Based Practice. 2019; 22(12):18-19. doi: 10.1097/EBP.0000000000000466
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.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.Nutrients.2019;11(6) doi:10.3390/nu11061306American 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. 2014;8:1-55. doi:10.1002/14651858.CD009825.pubNordmann 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. 2011;124:841-851. doi:10.1016/j.amjmed.2011.04.024Polzin D, Jurovcik A, Saulnier J, Vogel K.Does the Mediterranean diet improve asthma outcomes?Evidence-Based Practice. 2019; 22(12):18-19. doi: 10.1097/EBP.0000000000000466
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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.Nutrients.2019;11(6) doi:10.3390/nu11061306American 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. 2014;8:1-55. doi:10.1002/14651858.CD009825.pubNordmann 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. 2011;124:841-851. doi:10.1016/j.amjmed.2011.04.024Polzin D, Jurovcik A, Saulnier J, Vogel K.Does the Mediterranean diet improve asthma outcomes?Evidence-Based Practice. 2019; 22(12):18-19. doi: 10.1097/EBP.0000000000000466
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.Nutrients.2019;11(6) doi:10.3390/nu11061306
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. 2014;8:1-55. doi:10.1002/14651858.CD009825.pub
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. 2011;124:841-851. doi:10.1016/j.amjmed.2011.04.024
Polzin D, Jurovcik A, Saulnier J, Vogel K.Does the Mediterranean diet improve asthma outcomes?Evidence-Based Practice. 2019; 22(12):18-19. doi: 10.1097/EBP.0000000000000466
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