The Mediterranean Diet - Summary

The "Step I" diet is recommended by the American Heart Association and National Cholesterol Education Program (NCEP). It requires that patients should eat 8 to 10 percent of the day's total calories from saturated fat, 30 percent or less of total calories from fat, less than 300 milligrams of dietary cholesterol a day, and just enough calories to achieve and maintain a healthy weight. Evidence from the references we have presented shows that this diet does not provide a reduction in CHD risk, comparable to that of the Mediterranean diet. So in order to increase one's chances of avoiding or mitigating CHD and increasing one's longevity, consider eating lots of fruit and vegetables, eat legumes and cerials, use olive oil as your main fat, have a drink or two of alcohol a day with your meal, eat meat and dairy products sparingly, and have some fish. There is sufficient evidence to recommend a switch to this diet, to decrease the risk of heart disease as well as Alzheimer's disease. There are many resources on the web that can help you find great recipes that will make this diet fun (that's an opinion...).