The Mediterranean Diet & Breast Health

The Mediterranean diet has become very popular over recent years, but it’s ancient. It’s been shown to improve heart health and control other diseases. It’s an effective diet for weight loss. It also protects the breasts from cancer!

The diet is based on cuisines of the countries that surround the Mediterranean Sea. So, there is a wide variety of choices for what to eat. The common factors are fresh vegetables and fruits, whole grains, nuts, legumes, fish/seafood as the main protein source and minimal dairy products. Olive oil is the most frequently used oil in these dishes.

What is it about this diet that makes it so great?

1 – It's high in healthy fat.

The fats in the diet are mainly omega-3 fatty acids. These are commonly found in olive oil and many fish, such as tuna and salmon. Omega-3 fatty acids have antioxidant activity. That means they help fight cell damage and prevent damaged cells (like cancer cells) from thriving. The heat that cooks these oils appears to play a role in how healthy they are for you.

2 – It's low in unhealthy fat.

There is not a lot of dairy in the Mediterranean diet. This helps control unhealthy fats and keeps your cholesterol in check. The dairy that is used in the diet is often low-fat, and it’s kept at a minimum. Also, there isn’t a lot of sugar. Sugar gets stored as fat if you don’t use it.

3 - It's high in fiber.

The fruits and vegetables, whole grains, nuts and legumes provide fiber that limits the absorption of unhealthy ingredients into the bloodstream. This fiber also helps curb appetite, so you eat less. Eating less and losing weight are instrumental in improving overall health.

4 – There's not a lot of meat.

Compared to a standard diet, the Mediterranean diet includes a lot more seafood. Eating more fish and less meat promotes healthy blood vessels, weight control and breast health.

5 – There's a lot of plant-based food.

Fruits, vegetables, whole grains and legumes make up a large part of this diet. We know that a plant-heavy diet promotes overall health in many ways.

What does Dr. Q think? “The Mediterranean diet has been studied in women with breast cancer. When these women stick to that diet, it reduces their risk of recurrence (return of disease). Also, for women at increased risk of breast cancer, this diet reduces the chance that they’ll get breast cancer. This diet has great benefits for breast and overall health. I recommend it!!!”

How do you get started with the Mediterranean diet? There are recipes and cookbooks in abundance online and in the library. You could also start with a map of the Mediterranean Sea: pick one of the countries around it and explore its cuisine. Regardless of the source you choose, start doing research to find a dish or two that interests you. Keep experimenting and you will find the ingredients and dishes that you enjoy.