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Dr. Plumser's Diet Education Series: Mediterranean Diet


There is no doubt that the Mediterranean diet is healthier than the standard American diet. Those following this diet have a better cholesterol profile, lower risk of heart disease, cardiovascular mortality, and overall reduced mortality for all age groups. There is also a reduced incidence of cancer, Parkinson’s Disease, Alzheimer’s, and in women on this nutritional program with added olive oil and mixed nuts, there is a lower incidence of breast cancer.


Overall, the Mediterranean Diet is a healthy diet, which limits unhealthy fats, sugars, and regularly utilizes olive oil and a glass of red wine. Fresh foods are emphasized, and processed grains are avoided, although fresh bread is somewhat of a staple. It is unclear if this is whole grain in preparation, but certainly, this would be preferred, if you were to try this program.


The components of Mediterranean eating are specifically:

1. Eating primarily plant-based foods, including fruit, vegetables, whole grains, legumes and nuts

2. Using olive oil and canola oil, instead of butter or margarine 3. Avoiding salt, by using other herbs and spices for flavoring

4. Eating fish and poultry twice weekly 5. Relaxed meals

And of course, regular exercise.

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