The plethora of diets that have been hyped ad nauseam in recent years have come and gone, none of them proving effective in the long run. One diet has stood the test of time, centuries, as a matter of fact. It is the so called Mediterranean Diet, which is not really a diet, but a way of life and eating habits of people living in countries bordering the Mediterranean Sea, in particular, Greece and Southern Italy.

People who follow this regimen consume little of the two kinds of fat known to raise cholesterol levels: saturated and trans fats. These fats are found most in red meats, butter, margarines, snack foods, processed and commercial baked goods. Mortality statistics of Mediterranean populations show that they live longer than other Europeans and Americans. they are less likely to die of heart disease and cancer than those who eat the average American diet.

The diet has gained popularity as a healthy and tasty alternative to low-fat consumption, low-carb and high protein diets. Researchers have conducted numerous studies seeking to isolate the ingredients responsible for it's health benefits. Here is their list of suspects:

Olive oil
          Prime suspect, because it's used heavily in cooking, sauces and salad dressings. It is a rich source of mono-unsaturated fat, which protects against heart disease. It also has antioxidants, including vitamin E. Olive oil is known to lower cholesterol and blood sugar levels.

Oily fish
          High consumption of fish, eaten several times a week, in particular, sardines and anchovies, which contain Omega-3 oil, a poly-unsaturated fat, that not only reduces heart disease risk, but also boosts immune system functioning.

Fresh fruits & vegetables
          High intake of fruit and vegetables has been shown to protect against heart disease and cancer due to the antioxidants they contain. Tomatoes feature heavily in Mediterranean food. They are a major source of antioxidants, in particular, Lycopene, which is increased in the preparation of tomato sauces.

Red Wine
          Most Mediterranean people drink wine with their meals in moderation. Red wine contains flavonoids, powerful antioxidants that help reduce the risk of heart attack by raising HDL (good cholesterol) levels and by inhibiting blood clotting. Another antioxidant found in the skin of the grape is called Resveratol, may help inhibit the growth of cancerous tumors and in the formation of nerve cells, a factor in treating neurological diseases.

Grains (pasta, rice, couscous, bread)
          These grains in one form or another are consumed daily in Mediterranean countries. Grains are rich in complex carbohydrates, the body's energy source needed to keep us moving, breathing and thinking. They supply the body with fiber, antioxidants, vitamins and minerals. Diets rich in whole grain foods are associated with lower risk of heart disease, cancer, diabetes and gastrointestinal troubles. Fiber aids in digestion, helps lower blood cholesterol and regulates the body's use of sugar.

Little or no meat
          The scarcity and cost of red meat in Mediterranean countries keeps it's consumption at a minimum. Rarely will you see members of a family each eating a whole steak, instead it is usually cut in small pieces and included in an entire meal. It is usually not beef, but rather lamb, veal or chicken.

          Red meats are high in saturated fats and cholesterol. High protein content in the form of iron has been linked to increased risk of heart disease and cancer, also adversely affecting bone health. Studies indicate that people consuming beef four or more times a week are twice as likely to die from heart disease. Other studies suggest that red meats and processed meats increase the risk of colorectal, pancreatic, breast, prostate, and renal cancers.

Conclusion
          It is most likely a combination of all these ingredients that make the diet so healthy. A sunny climate and physical activity, along with a relaxed attitude to eating are probably contributing factors also.

          There are a couple of obvious conclusions to be reached from a study of this diet, understanding the difference in fats is a good start. Replace the use of unhealthy fats (hydrogenated oils, tropical oils, butter, margarines) with healthy fats like olive oil, grape seed oil, and canola oils. Although it may seem un-American to do so, one should avoid or consume very little red meat and processed foods.