Mediterranean Diet Fundamentals

The Mediterranean diet has been shown to reduce the risk of death from both heart disease and cancer, lower the risk of developing type 2 diabetes, control weight, lower blood pressure and cholesterol levels, and even reduce the risk of Alzheimer’s disease. Convinced?

Here are the 11 foundations of the Mediterranean diet to help you get started:

Get lots of exercise
Don’t eat alone: share your meals with family and friends. Savor and enjoy your food and your company. Eat slowly
Enjoy generous amounts of fruits, vegetables, and legumes
Consume healthy fats such as monounsaturated fats (olive and canola oils) and omega-3 fatty acids
Use herbs and spices instead of salt to flavor foods
Eat small portions of nuts
Drink red wine, in moderation
Consume very little red meat (the traditional Mediterranean diet is practically vegetarian)
Eat shellfish or fish at least twice a week
Eat locally grown, seasonal foods and avoid processed foods
Practice portion control—small portions of high-quality food
Prostate Benefits of The Mediterranean Diet

A study published in the October 2009 issue of Maturitas noted that men and women who reported eating foods closest to the Mediterranean diet were about 10 to 20 percent less likely to die of heart disease, cancer, or any other cause. The Mediterranean diet was also associated with having a preventive effect on cancer and on reducing the prevalence of metabolic syndrome and obesity.

Data gathered from more than 10,000 cases showed that certain elements of a Mediterranean diet were associated with reduced cancer risk, including monounsaturated fats, fish (and omega-3 fatty acids), and whole grain foods, while frequent red meat and refined grain intake were directly related to some cancers. (Bosetti 2009)

University of Melbourne researchers looked at prostate cancer mortality among Greek men in Greece and those who had migrated to Australia and found that the migrants had retained their low risk for the disease and their diet. The researchers also noted that the Mediterranean diet is rich in foods that may protect against prostate cancer, including legumes, soy foods, and those high in vitamin E, lycopene, and selenium. (Itsiopoulos 2009)

In addition, studies have shown that men who follow the Mediterranean diet have a decreased risk of impotence/erectile dysfunction. Read more on ED and Diet
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