You’ve probably seen headlines about the heart and brain benefits of the Mediterranean diet — but at this point in your life, you might be thinking, who needs a major overhaul in the way we eat. Diets mean giving up the things that make us happy, right?
Not so much. You may have been eating “Mediterranean” foods for years.
What the Headlines Mean
For some time, there have been reports that the Mediterranean diet — rich in olive oil, fish, fruits, vegetables, beans and nuts, with the occasional glass of wine — cuts the risk of heart disease.
Now the first major clinical trial has produced significant evidence.
Heart health The trial, conducted among people ages 55 to 80 and reported in February, showed that compared to a low-fat diet, the Mediterranean diet reduced by 30 percent the relative risk of heart attacks, strokes and deaths from heart disease in high risk people.
The effect of the diet was so powerful, it improved cardiovascular health even though trial participants either were either overweight, smoked, or had risk factors such as type 2 diabetes. And the evidence was so strong that the trial was cut short after less than five years.
Brain health Then in April, a study of mentally healthy men and women age 45 and up that found people who stuck closely to the Mediterranean diet were 19 percent less likely to become cognitively impaired than those who didn’t.
This prospective study, based on food questionnaires and cognitive tests, was the largest of its kind — and the results held up even after taking into account race, vascular problems and environmental risk factors.
The only people who didn’t benefit were those with type 2 diabetes.
8 Foods You Need
Can you make the Mediterranean diet work for you?
The eight foods used in the clinical trial diet are pretty basic and are probably in your pantry or refrigerator right now.
Here’s what you’d need to protect yourself. (Serving amounts below are from the New England Journal of Medicine; portion sizes are from the 2010 USDA “Dietary Guidelines for Americans.”)
- Extra-virgin olive oil Around 4 tablespoons a day. Easy ways to enjoy: drizzle on bread instead of butter; make an easy salad dressing with good balsamic vinegar; saute in olive oil.
- Peanuts and tree nuts Just a handful three times a week (three 30-gram servings; tree nuts include walnuts, almonds, hazelnuts, etc). Great as a snack with a cut-up apple (your fruit serving).
- Beans Three or more servings a week of any type of beans or lentils (aka legumes; a serving is around ½ cup cooked). Sprinkle cooked kidney or garbanzo beans in a salad, have black beans as a side dish or snack on hummus. If you opt for canned beans, rinse them thoroughly to cut down on the sodium.
- Fresh fruits At least three servings a day (a medium size piece of fruit or ½ cup of canned or frozen fruit). Fruit juice — like that 4oz morning glass of OJ — counts if it’s 100% fruit.
- Vegetables Two or more servings a day (1 cup raw or ½ cup cooked vegetables). One cup of broccoli is about the size of your fist. Quick veggie servings: saute spinach (frozen or well-rinsed fresh) in olive oil with a little garlic; put diced red peppers and carrots in salad.
- Fish One 3 oz serving of fatty fish like salmon or other seafood at least three times a week. Get your omega-3’s from food, not fish-oil capsules. Canned fish is a less expensive way to enjoy fish; light tuna contains less mercury than albacore. If you’re concerned about mercury, click here to see which fish are safest.
- White meat Choose chicken or lean pork instead of steak. A 3 oz serving of meat is around the size of a deck of cards. Lean pork is wonderful cooked with apples and a dash of cinnamon.
- Wine with meals (for those who chose to partake). Seven or fewer glasses (around 4 oz each) a week.
The Biggest Benefits Were From… Although the combination of all these foods likely produced the health benefits, the biggest benefits apparently came from extra-virgin olive oil and nuts. Extra-virgin olive oil is rich in heart-healthy polyphenols, while regular refined olive oil has less. Nuts have cholesterol-lowering mono- and polyunsaturated fats, fiber, and vitamin E.
4 Foods to Limit
Following the Mediterranean diet does mean some small sacrifices:
- Soda Have less than one a day.
- Commercial baked goods Limit yourself to fewer than three servings a week of cakes, cookies, and pastries (or a little more of homemade).
- Spreadable fats Use less than one serving (1 tsp) per day of margarine and other spreadable fats.
- Red and processed meats Cut back to less than one 3 oz serving a day of red meat or cold cuts.
What About the Meds?
Continue to take the medications prescribed to lower your blood pressure, cholesterol, or treat diabetes. That’s not cheating. Most of the people in the Mediterranean diet trial were already taking medications to lower their risk — and the diet still gave them a boost.
Read More
Click here to access the study report in the New England Journal of Medicine
COMMENTS
4 responses to “The Easy Way to a Mediterranean Diet”
Increasing longevity. By reducing your risk of developing heart disease or cancer with the Mediterranean diet, you re reducing your risk of death at any age by 20%.
I just 10 min ago bumped into this site….and totally happy that it found me……
The aging journey is very interesting for me….I learn something new each day, I’m sure….
Cheers to all those out there that feel the same!
Cally B
I am not sure how I got here but so glad I did. I am 55 and focusing on changes and the future and the entire aging process as I now find that I am not how I used to be and not sure how I will be….so I have decided to start taking serious control now for a healthier future.
I enjoyed the information I got from your Mediterranean diet. Thank you.
Sign Up for Newsletters
There’s always a lot going on in the Senior Planet universe. Get our newsletters to make sure you never miss a thing!
Sign Up Now
Join Senior Planet Community
Senior Planet Community is our social media platform designed specifically for older adult users. Engage in thought-provoking discussions, make new friends, and share resources all on a safe and ad-free platform.
Join the Conversation Today
Upcoming Online Classes
Calendar of Events
S Sun
M Mon
T Tue
W Wed
T Thu
F Fri
S Sat
0 events,
16 events,
Good Morning, Senior Planet!
Good Morning, Senior Planet!
Start your week off right with a preview of the week's upcoming programs and a guided meditation session!
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Functional Strength Training
Functional Strength Training
Use bodyweight, bands, and dumbbells to build your strength.
MyChart
MyChart
Learn how MyChart can help you keep all your health information in one place, communicate with your providers, and have a virtual visit.
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
14 events,
30
Stronger Bones
Stronger Bones
Activate the joints and muscles and increase mental focus during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Smartphones at a Glance
Smartphones at a Glance
How smart are they? We'll tell you all about smartphones.
Introduction to Learning Apps – Languages & The Arts
Introduction to Learning Apps – Languages & The Arts
This presentation will introduce you to apps that help you learn different languages, explore the arts and art history, and even show you how to play instruments.
Chair Yoga
Chair Yoga
Follow various cues to develop body alignment and breath awareness.
14 events,
1
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Virtual Tour: Belfast, Ireland
Virtual Tour: Belfast, Ireland
Join Senior Planet and our tour guides from Discover Live for a virtual visit to Belfast, Ireland!
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
點對點付款
點對點付款
如果您還不太了解點對點付款,快來聽聽這堂講座!
YouTube
YouTube
This presentation will give an overview of the free content available on YouTube and show you how to navigate the site with ease.
13 events,
2
Balance/Strength
Balance/Strength
Activate the joints and muscles to become limber and increase balance during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Saving Money with Tech
Saving Money with Tech
Explore ways that tech can help you save money and manage your finances!
Internet of Things: Wearables
Internet of Things: Wearables
Learn about the health, wellness, and personal safety benefits of wearable technology.
eBay & PayPal
eBay & PayPal
This lecture provides an overview of the popular auction website eBay and the pioneer online payment service PayPal.
10 events,
3
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Introducción a la IA
Introducción a la IA
¡Venga a chatear con ChatGPT y aprenda sobre IA!
Internet of Things: Healthcare
Internet of Things: Healthcare
Come learn how the medical industry is embracing the Internet of Things (IoT) technology to treat patients remotely.
Taijiquan (Tai Chi)
Taijiquan (Tai Chi)
Relax your mind and strengthen your body with this gentle exercise class.
Introduction to Heart Rate Monitor Apps
Introduction to Heart Rate Monitor Apps
Did you know your phone can measure your heart rate? Learn about free heart rate monitor apps and why they can be useful.
0 events,
4
0 events,
5
14 events,
6
Good Morning, Senior Planet!
Good Morning, Senior Planet!
Start your week off right with a preview of the week's upcoming programs and a guided meditation session!
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Fitness Apps
Fitness Apps
Registration required.
Learn how fitness apps can help you track and conquer your goals!
Functional Strength Training
Functional Strength Training
Use bodyweight, bands, and dumbbells to build your strength.
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
15 events,
7
Stronger Bones
Stronger Bones
Activate the joints and muscles and increase mental focus during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
iPhones
iPhones
In this lecture you’ll learn about the latest iPhone, its features and what to consider if you’re thinking of buying one.
Introduction to Heart Rate Monitor Apps
Introduction to Heart Rate Monitor Apps
Registration required.
Did you know your phone can measure your heart rate? Learn about free heart rate monitor apps and why they can be useful.
Chair Yoga
Chair Yoga
Follow various cues to develop body alignment and breath awareness.
13 events,
8
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Introduction to Estate Planning Resources & Tools
Introduction to Estate Planning Resources & Tools
Registration required.
A simple plan is better than no plan! Get to know a few free and low-cost resources that make it simple to plan your estate.
智能手機攝影簡介
智能手機攝影簡介
在手機上也可以照下專頁的圖片!如果您對您手機上的這個功能還不清楚的話,您可別錯過這堂講座喔!
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
Anti-Virus & Malware Removal Programs At a Glance
Anti-Virus & Malware Removal Programs At a Glance
Registration required.
Concerned about viruses and malware? Attend this lecture to learn how to keep your device safe!
14 events,
9
Balance/Strength
Balance/Strength
Activate the joints and muscles to become limber and increase balance during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Introduction to Booking Vacation Stays Online
Introduction to Booking Vacation Stays Online
Need a vacation? Learn about popular websites and apps for booking vacation rentals.
Podcasts at a Glance
Podcasts at a Glance
Learn what Podcasts are and where to find them!
Chair Yoga
Chair Yoga
Follow various cues to develop body alignment and breath awareness.
10 events,
10
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Introducción a chatear con IA
Introducción a chatear con IA
Aprenda cómo aprovechar al máximo ChatGPT y otros software de IA.
IoT: Smart Homes
IoT: Smart Homes
Want to live like the Jetsons? Learn how smart home technology is making that a reality!
Taijiquan (Tai Chi)
Taijiquan (Tai Chi)
Relax your mind and strengthen your body with this gentle exercise class.
Tech Tips for Disaster Preparedness
Tech Tips for Disaster Preparedness
Technology can play an important role in making sure you’re prepared for an emergency. Come to this lecture to find out how.
0 events,
11
0 events,
12
14 events,
13
Good Morning, Senior Planet!
Good Morning, Senior Planet!
Start your week off right with a preview of the week's upcoming programs and a guided meditation session!
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Functional Strength Training
Functional Strength Training
Use bodyweight, bands, and dumbbells to build your strength.
Mindfulness Apps
Mindfulness Apps
Registration required.
This lecture introduces mindfulness and its physical and mental benefits, such as reducing anxiety, improving memory, and lowering blood pressure.
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
15 events,
14
Stronger Bones
Stronger Bones
Activate the joints and muscles and increase mental focus during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Drones
Drones
Learn why more and more drones are taking to the skies!
Online Rx Drug Resources
Online Rx Drug Resources
Registration required.
Learn helpful tools for understanding drug costs, comparing pharmacy prices, and finding discounts and coupons.
Is That AI?
Is That AI?
Can we really believe what we see? Come to this class to train your eye to recognize AI!
13 events,
15
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Virtual Museum Tours
Virtual Museum Tours
In this lecture we'll explore some of these virtual galleries, as well as digital tools that help bring art, architecture, and history to life!
線上購物
線上購物
本講座將提供有關使用流行網站 Amazon.com 在線購買從洗碗精到日用雜貨等所有商品的一般介紹。
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
Intro to Smartphone Photography
Intro to Smartphone Photography
Say cheese! Learn more about your smartphone's camera.
13 events,
16
Balance/Strength
Balance/Strength
Activate the joints and muscles to become limber and increase balance during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Messaging Apps
Messaging Apps
This lecture will go over the features of three widely-used apps: iMessages, Google Chats, and WhatsApp.
Intro to Selling Online
Intro to Selling Online
This lecture will introduce you to different online platforms for selling all kinds of items, including furniture, clothing, household items, and more.
Chair Yoga
Chair Yoga
Follow various cues to develop body alignment and breath awareness.
10 events,
17
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Introduction to Nextdoor
Introduction to Nextdoor
This presentation will introduce you to the most common uses for the Nextdoor app and its main features, along with some best practices for using it safely.
Usos cotidianos de la IA
Usos cotidianos de la IA
¡Todo el mundo habla de IA! Asista a esta clase para ver cómo la IA es parte de la vida cotidiana.
Taijiquan (Tai Chi)
Taijiquan (Tai Chi)
Relax your mind and strengthen your body with this gentle exercise class.
All Things Zoom
All Things Zoom
This lecture will go over how to use Zoom to chat with friends & family, and take virtual classes with Senior Planet!
0 events,
18
0 events,
19
15 events,
20
Good Morning, Senior Planet!
Good Morning, Senior Planet!
Start your week off right with a preview of the week's upcoming programs and a guided meditation session!
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Internet of Things at a Glance
Internet of Things at a Glance
Registration required.
This lecture provides an overview of the vast world of the Internet of Things and discusses best practices for keeping your devices secure.
Functional Strength Training
Functional Strength Training
Use bodyweight, bands, and dumbbells to build your strength.
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
15 events,
21
Stronger Bones
Stronger Bones
Activate the joints and muscles and increase mental focus during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Virtual Reality at a Glance
Virtual Reality at a Glance
Join us to learn about the exciting world of virtual reality and how you can experience it!
Internet of Things: Healthcare
Internet of Things: Healthcare
Registration required.
Come learn how the medical industry is embracing the Internet of Things (IoT) technology to treat patients remotely.
Introduction to A.I.
Introduction to A.I.
Registration required.
Come chat with ChatGPT and learn about A.I.!
12 events,
22
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Video Chat
Video Chat
In this lecture, you’ll find out about some commonly-used, no or low-cost video chat apps, learn about their features, and explore video chat tips so you can present your best self when on a video chat.
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
YouTube
YouTube
歡迎您來學習如何使用 YouTube。
Social Media for Job Searches
Social Media for Job Searches
In this lecture, we’ll discuss ways to make sure social media helps you when you’re looking for work!
14 events,
23
Balance/Strength
Balance/Strength
Activate the joints and muscles to become limber and increase balance during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Graphic Design Tools
Graphic Design Tools
In this presentation, we'll explore the popular design platform, Canva, and demonstrate how you can get very creative with basic tools like Google Slides.
Introduction to TikTok
Introduction to TikTok
This presentation will introduce you to TikTok, its rise to global popularity, and most common features, including privacy settings.
Intro to X (formerly Twitter)
Intro to X (formerly Twitter)
Like to know what's happening? Come learn about X (formerly Twitter)!
10 events,
24
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Intro to Gaming
Intro to Gaming
Game on! Come discover the world of gaming and start playing!
Generadores de imágenes de IA
Generadores de imágenes de IA
¡Consiga hacer algo más que figuras de palitos y haga que su imaginación cobre vida con generadores de imágenes de IA!
Taijiquan (Tai Chi)
Taijiquan (Tai Chi)
Relax your mind and strengthen your body with this gentle exercise class.
Digital Legacy at a Glance
Digital Legacy at a Glance
Will your digital content and social media pages live on forever? Come learn about your digital legacy options!
0 events,
25
0 events,
26
0 events,
27
15 events,
28
Stronger Bones
Stronger Bones
Activate the joints and muscles and increase mental focus during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Smartphone Camera Uses Beyond Photography
Smartphone Camera Uses Beyond Photography
Come learn about QR codes, augmented reality apps, and more!
How to Choose a New Computer
How to Choose a New Computer
Registration required.
This informational session addresses some of the most common questions surrounding how to choose a new computer.
Everyday Uses of AI
Everyday Uses of AI
Everyone is talking about AI! Come to this class to see how AI is part of everyday life.
12 events,
29
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Virtual Tour: Lima, Peru
Virtual Tour: Lima, Peru
Join Senior Planet and our tour guides from Discover Live for a virtual visit to Lima, Peru!
Fit Fusion Workout
Fit Fusion Workout
Get your heart pumping during this fun, high-energy workout!
訊息應用程式
訊息應用程式
這次的講座會談到三款普遍的應用程式:iMessages、 Google Chat 和 微信 WeChat。您會學到如何傳送訊息、圖片、使用音訊和視訊通話, 以及瞭解這些應用程式如何確保您的訊息安全。
Introduction to Learning Apps – Languages & The Arts
Introduction to Learning Apps – Languages & The Arts
This presentation will introduce you to apps that help you learn different languages, explore the arts and art history, and even show you how to play instruments.
13 events,
30
Balance/Strength
Balance/Strength
Activate the joints and muscles to become limber and increase balance during this exercise class.
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
Digital Tools to Boost your Business
Digital Tools to Boost your Business
Learn about online tools to jump-start your start-up.
Saving Money with Tech
Saving Money with Tech
Explore ways that tech can help you save money and manage your finances!
Chair Yoga
Chair Yoga
Follow various cues to develop body alignment and breath awareness.
11 events,
31
Morning Stretch
Morning Stretch
Start your day with a short morning stretch!
¿Es eso IA?
¿Es eso IA?
¿Podemos realmente creer lo que vemos? ¡Venga a esta clase para acostumbrarse a reconocer la IA!
Gardening Tech At a Glance
Gardening Tech At a Glance
Can tech give you a green thumb? Come to this lecture to find out!
Taijiquan (Tai Chi)
Taijiquan (Tai Chi)
Relax your mind and strengthen your body with this gentle exercise class.
Understanding Bluetooth
Understanding Bluetooth
We’ll explain Bluetooth technology, how it works, and the way it impacts everyday life.
0 events,
1
Good Morning, Senior Planet!
Morning Stretch
Functional Strength Training
MyChart
Fit Fusion Workout
Stronger Bones
Morning Stretch
Smartphones at a Glance
Introduction to Learning Apps – Languages & The Arts
Chair Yoga
Morning Stretch
Virtual Tour: Belfast, Ireland
Fit Fusion Workout
點對點付款
YouTube
Balance/Strength
Morning Stretch
Saving Money with Tech
Internet of Things: Wearables
eBay & PayPal
Morning Stretch
Introducción a la IA
Internet of Things: Healthcare
Taijiquan (Tai Chi)
Introduction to Heart Rate Monitor Apps
Good Morning, Senior Planet!
Morning Stretch
Fitness Apps
Functional Strength Training
Fit Fusion Workout
Stronger Bones
Morning Stretch
iPhones
Introduction to Heart Rate Monitor Apps
Chair Yoga
Morning Stretch
Introduction to Estate Planning Resources & Tools
智能手機攝影簡介
Fit Fusion Workout
Anti-Virus & Malware Removal Programs At a Glance
Balance/Strength
Morning Stretch
Introduction to Booking Vacation Stays Online
Podcasts at a Glance
Chair Yoga
Morning Stretch
Introducción a chatear con IA
IoT: Smart Homes
Taijiquan (Tai Chi)
Tech Tips for Disaster Preparedness
Good Morning, Senior Planet!
Morning Stretch
Functional Strength Training
Mindfulness Apps
Fit Fusion Workout
Stronger Bones
Morning Stretch
Drones
Online Rx Drug Resources
Is That AI?
Morning Stretch
Virtual Museum Tours
線上購物
Fit Fusion Workout
Intro to Smartphone Photography
Balance/Strength
Morning Stretch
Messaging Apps
Intro to Selling Online
Chair Yoga
Morning Stretch
Introduction to Nextdoor
Usos cotidianos de la IA
Taijiquan (Tai Chi)
All Things Zoom
Good Morning, Senior Planet!
Morning Stretch
Internet of Things at a Glance
Functional Strength Training
Fit Fusion Workout
Stronger Bones
Morning Stretch
Virtual Reality at a Glance
Internet of Things: Healthcare
Introduction to A.I.
Morning Stretch
Video Chat
Fit Fusion Workout
YouTube
Social Media for Job Searches
Balance/Strength
Morning Stretch
Graphic Design Tools
Introduction to TikTok
Intro to X (formerly Twitter)
Morning Stretch
Intro to Gaming
Generadores de imágenes de IA
Taijiquan (Tai Chi)
Digital Legacy at a Glance
Stronger Bones
Morning Stretch
Smartphone Camera Uses Beyond Photography
How to Choose a New Computer
Everyday Uses of AI
Morning Stretch
Virtual Tour: Lima, Peru
Fit Fusion Workout
訊息應用程式
Introduction to Learning Apps – Languages & The Arts
Balance/Strength
Morning Stretch
Digital Tools to Boost your Business
Saving Money with Tech
Chair Yoga
Morning Stretch
¿Es eso IA?
Gardening Tech At a Glance
Taijiquan (Tai Chi)
Understanding Bluetooth
Recent Articles
Recent Comments