Who Wants to Reduce Heart Disease Risk by 30%? The Mediterranean Diet Wins Again

By Ted

A recent study has brought new acclaim for the Mediterranean Diet.

At the end of a 5 year study, researchers concluded that participants who followed the Mediterranean diet reduced their heart disease risk by 30%. They stated that some participants were even able to reverse existing heart disease!

The Mediterranean Diet Way of Eating


What’s great about the Mediterranean diet is that the food choices and meal options are full of flavorful choices, which allows dieters to enjoy their food, feel satisfied, and be more likely to stick to this way of eating. Experiencing pleasure from food is huge aspect of the Mediterranean culture.

Breads, pastas, desserts, and wine are all allowed on this diet within moderation.

What About Weight Loss?

While this diet seems great for preventing heart disease, it doesn’t always lead to weight loss. If you’ve ever traveled to this region of the world, you know that obesity is somewhat of a problem there too.

However, those that stick to pure forms of the Mediterranean diet involving moderation, portion control and dominant in fresh fruits and vegetables are usually slender.

Those wishing to lose weight with this diet will have to practice moderation and portion control when it comes to calorie dense foods like pasta, bread, desserts, and wine.

The New Sonoma Diet is a popular American version of the Mediterranean diet that focuses on improved cardiovascular health as well as weight loss.

Have you tried the Mediterranean Diet?


  1. Spectra

    I eat similarly to this, only I don’t eat as many grains and I eat meat a lot more often than “monthly”. Usually I’ll stick to fish and chicken, which is apparently on the “weekly” menu on the Mediterranean plan. I don’t eat much cheese, but I do eat yogurt and eggs and lots and lots of fruits, veggies, legumes, and nuts. I think it’s like any other healthy eating plan–if it focuses on consuming lots of fruits and veggies, it’s hard to really go wrong.

    • Brandon

      I have to agree with you. Any plan that involves eating more green food is probably going to work. It doesn’t need a special name, just eat more vegetables, and fruit.

  2. Dan

    I think this paints a bit too idealized view of the health habits of at least of Greece, where I lived for two years 30 years ago. It is good that fruits and vegetables were at least at that time cheap and plentiful- they did eat a lot of them, which is good. The Greeks LOVE their bread and it usually was white and not whole grain as this pyramid paints it. Neither bread nor olive oil were ever consumed in moderation, for most people I knew there. Olive oil was poured on absolutely everything- and remember that it has 120 calories a tablespoon. A meal there was not considered to be a meal if it did not include bread. Most middle aged people are overweight, although a lot of young persons are very thin. The one woman I still contact regularly there is very thin, but I don’t know if she keeps the Mediterranean diet, she actually is a bit anti-Greek, which might color some of the comments that I make. For instance, I told her I thought the Greeks didn’t eat that much meat, but she insisted that they eat a lot of meat. My step mother is actually from Greece and she is there now. Her sister died of lung cancer, as she smoked a lot for years. Greece actually has a much higher smoking rate than America has. My stepmother doesn’t smoke and she is doing very well at almost 89. The first I ever was fat was when I lived there. However, since I recently lost weight, I have been eating a lot of nuts, which have a similar fat to olive oil and find that I don’t gain any weight from them. I wouldn’t say the Greek diet is either low fat or low carb at all, and being neither one seems to work for me. I eat a lot of fat from nuts and seeds and a lot of carbs from cereals, oatmeal, popcorn, beans and brown rice, but don’t gain weight. I also exercise a lot everyday, which also explains why I don’t gain weight.