What is a Mediterranean Style Diet?

More American's--especially the baby boom generation--are learning the importance of eating healthy. Research studies indicate that eating Mediterranean-style reduces the risk of mild cognitive impairment, dementia, and Alzheimer's.

There are numerous studies that indicate this style of eating helps reduce cardiovascular risk factors like high cholesterol, hypertension and diabetes.

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The Mediterranean diet is a heart-healthy eating plan combining elements of Mediterranean-style cooking. Here are some good examples of foods on a Mediterranean-style diet?

• Whole-grain breads
  
• Pasta
• Whole fruits: baby carrots, apples and bananas
  
• Vegetables: spinach, eggplant, tomatoes, broccoli, peppers, garlic, capers
  
• Nuts: almonds, walnuts
  
• Fish: salmon, water-packed tuna, salmon, trout, mackerel
• Red wine or purple juice
• Natural peanut butter (no hydrogenated fat added)
  

Here are some additional tips:

• Use butter sparingly. "Low fat" or "cholesterol-free" on the label doesn't mean a product is necessarily good for you--think trans fats
  
• Substitute fish and poultry for red meat. Avoid sausage, bacon and other high-fat meats.
• Limit higher fat dairy products such as whole or 2 percent milk, cheese and ice cream. Switch to skim milk, fat-free yogurt and low-fat cheese.

I find myself rubbing extra virgin olive oil on just about everything these days. I also give my mother two olives a day. Seems to work, so I am an advocate.

Bon Appetite.

To read about how a Mediterranean Diet and Exercise Cut the Risk of Alzheimer's Risk by 60 Percent go here

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Bob DeMarco is the editor of the Alzheimer's Reading Room and an Alzheimer's caregiver. Bob has written more than 1,300 articles with more than 9,000 links on the Internet. Bob resides in Delray Beach, FL.

Original content Bob DeMarco, the Alzheimer's Reading Room