Launch a Mediterranean Diet to Help Protect Your Heart

Dear Chef Kathleen,
 
I've just been told I have high blood pressure and am at risk for a heart attack. My doctor recommended the Mediterranean diet. I've heard of it, but what exactly is it and how can I find out more about it? Please tell me I don't have to give up pasta!

Sincerely, Rick


Dear Rick,

There is no specific Mediterranean diet; rather, the term refers to a set of eating habits loosely followed by people living in the countries bordering the Mediterranean Sea. The American Heart Association cautions against the amount of fat in Mediterranean diets, "In general, the diets of Mediterranean peoples contain a relatively high percentage of calories from fat..." However, the primary source of fat in the Mediterranean diet comes from monounsaturated fats, which don't raise blood cholesterol levels the way saturated fats do.

Common characteristics of Mediterranean diets include:

High consumption of fruits, vegetables, bread and other cereals, potatoes, beans, nuts and seeds.

Olive oil is an important monounsaturated fat source.

Dairy products, fish and poultry are consumed in low to moderate amounts, and little red meat is eaten.

Eggs are consumed zero to four times a week.

Wine is consumed in low to moderate amounts.

According to Oldways Preservation and Trust, a nonprofit organization "praised for translating the complex details of nutrition science into the familiar language of food," dietary data from those parts of the Mediterranean region that in the recent past enjoyed the lowest recorded rates of chronic diseases and the highest adult life expectancy show a pattern like the one illustrated below:

1. An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts and seeds.
   
   
2. Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods).
   
   
3. Olive oil as the principal fat, replacing other fats and oils (including butter and margarine).
   
   
4. Total fat ranging from less than 25 percent to more than 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories).
   
   
5. Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and nonfat versions may be preferable).
   
   
6. Weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry); from zero to four eggs per week (including those used in cooking and baking).
   
   
7. Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week.
   
   
8. Red meat a few times per month. Recent research suggests that if red meat is eaten, its consumption should be limited to a maximum of 12 to 16 ounces (340 to 450 grams) per month; where the flavor is acceptable, lean versions may be preferable.
   
   
9. Regular physical activity at a level that promotes a healthy weight, fitness and well-being.
   
   
10. Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women (from a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk).

Research shows following a Mediterranean diet can help lower blood pressure. According to the University of Southern California, Berkeley, "A recent study of over 20,000 Greek men and women found that the more closely they followed a traditional Mediterranean diet, the lower their blood pressure. Olive oil emerged as a leading factor behind the benefit, along with vegetables and fruits. The researches theorize that polyphenols in olive oil may play an important role."

The American Institute for Cancer Research reports, "A recent review of many studies on the Mediterranean diet found that the risk of heart disease can drop from 8 to 45 percent if people follow this diet. More surprisingly, a recent study found that those who met most of the criteria for a Mediterranean diet lowered their risk of heart attack by more than 80 percent compared to those who met only one or two criteria."

As you can see, you don't have to give up pasta, Rick. Here's a perfect Mediterranean speedy supper:

Pasta With Tomato Sauce and Chick Peas
To prepare; cook 8 ounces whole wheat pasta in rapidly boiling water until al dente. Set aside.

Place 1 tablespoon olive oil, 1 diced garlic clove and 1 medium diced onion in a 3-quart pan; turn to medium low and cook covered, stirring occasionally until onions begin to soften, 8-10 minutes.

Add 1 (15 1/2 ounce) can crushed tomatoes, 2 roasted, peeled, seeded and diced red peppers (or jarred roasted), salt and pepper, reduce heat to simmer and cook 10 minutes until flavors come together. Add up to 1 cup chicken stock or water if necessary to thin out the sauce. Add 1 (15 ounce) can drained and rinsed chickpeas and 61/47 cup roughly chopped basil to the sauce and cook 5 minutes more. Taste and adjust seasonings. Add cooked, drained pasta noodles to sauce and serve immediately.

kd@chefkathleen.com