imited medical care and sometimes high fat consumption (in Crete, for example, up to 40% of calories came from fat), the Greek and Italian participants lived the longest and had the lowest rates of heart disease (so did the Japanese, whose diets contained very little fat). The fats consumed in Greece and Italy were generally unsaturated, deriving mainly from olive oil and fish. The highest rates of heart disease were found in countries where people consumed the most saturated fat (for example, Finland and the United States).
The Seven Countries Study introduced the Mediterranean style of eating, which was modeled on the typical dietary pattern of Crete in the 1950s and 1960s, to a wider audience. But the term "Mediterranean diet" was more or less formally adopted in 1993 at a meeting organized by the Harvard School of Public Health and the Oldways Preservation and Exchange Trust, a nonprofit group that promotes education on healthful eating and the diets of traditional cultures. The Harvard nutrition experts described a traditional diet consisting mostly of plant foods (fruits, vegetables, grains, beans, nuts, and seeds), with animal protein consumed chiefly in the forms of fish and poultry, olive oil as the principal fat, and wine taken with meals. They also noted that this diet was complemented by regular physical activity in the form of "work in the field or kitchen."
Evidence piles up
Features of the traditional Mediterranean lifestyle other than diet undoubtedly contribute to the region's health. But there are indications that the dietary pattern alone offers important protections. There have been many positive findings over the years. Here are some of the latest:
Research has also found Mediterranean-style eating associated with improvements in rheumatoid arthritis, reduced risk for chronic obstructive pulmonary disease, and reduced risk for recurrence of colon cancer.
Why it may work
We don't know all the mechanisms behind the healthfulness of the Mediterranean diet. But research suggests a number of factors. For one thing, the monounsaturated fats in olive oil and fish can have anti-inflammatory effects, which may help stave off heart disease and many other conditions. By slowing digestion, the fiber in whole grains and legumes can help keep blood sugar under control; fiber also creates a feeling of fullness, which may help quell appetite — a boon to avoiding becoming overweight. Other compounds in plant foods appear to act on the cellular level, affecting the aging process, cancer development, and the body's response to treatments such as chemotherapy. And of course, Mediterranean-style eating excludes many foods known to cause health problems: saturated fat from animal sources, trans fat, and refined carbohydrates.
With any eating plan, the key to success is sticking to it. Here, the Mediterranean diet has a number of advantages. The ingredients are readily available and can be easily and simply prepared; the foods are varied and taste good; and meals aren't likely to leave you feeling hungry or deprived. Here are some suggestions for getting started.
1. Pile on the vegetables. Nearly all vegetables are nutrient-rich, low in fat and calories, high in fiber, and loaded with health-promoting compounds. The key is variety, so eat many different — and different-colored — ones (especially bright yellow, orange, deep green, and red). There are plenty to choose from, so you don't have to force yourself to eat things you don't like. Keep it interesting: Explore local farmer's markets, the produce aisle of your grocery store, and opportunities for community farming. Vary your cooking method: instead of steaming or boiling vegetables, try grilling or roasting them. Make your salad a main course by adding nuts, diced chicken or fish, and grated cheese. Pressed for time? Buy pre-packaged salads and pre-cut fresh vegetables. Keep plenty of frozen vegetables on hand to heat and serve topped with olive oil and herbs or nuts, add to stir-fries, or incorporate in whole-grain pasta dishes or rice salads.
2. Eat lots of whole fru