Research about 1960 into the dietary patterns of the people living around the Mediterranean Sea indicated that they were generally healthier even though there were striking differences among them in cultures, traditions, and dietary habits. For example, the Greeks ate more cheese and less butter and drank less milk than the French or Italians.1

Compared with Western-type diets, foods eaten by primitive humans, in the Mediterranean area and by some indigenous peoples today have been low in saturated fat and sodium, and higher in protein (especially vegetable protein). They also have included more antioxidants including certain vitamins, and potassium, calcium and fiber.

A subtle but striking difference is in the types of fats and oils in current Western diets. Paleolithic diets were lower in saturated fats and omega-6 fatty acids and higher in omega-3 fatty acids. Current research indicates that this shift to more saturated fat from animal food and the polyunsaturated omega-6 fatty acids as found in most vegetable oils are important factors in our high rates of coronary heart disease, diabetes, and some other chronic diseases.

Different versions of the Mediterranean diet are being suggested but their essential characteristics include an emphasis on olive oil (but no other vegetable oils, hydrogenated oils or tropical oils); less animal protein particularly red meat; poultry, fish, eggs and sweets only a few times per week; and daily use of cheese, yogurt, fruits, legumes, vegetables, and grain products, preferably whole grain. Wine in moderation is optional. 2 Apparently, the greater than 30 percent of calories from oil does not carry the same health hazards as do other fats.

What's so special about olive oil?

For one thing, it is high in oleic acid, a monounstaturated fatty acid that protects the good HDL-cholesterol while lowering undesirably high levels of troublesome LDL-cholesterol. Substances in olive oil also protect LDL-cholesterol from oxidation, a key feature in the development of coronary artery disease. It contains more omega-3s than omega-6s-another good sign. Scientists, however, point out that olive oil is a fat with just as many calories as any other pure fat or oil. As such, it can promote obesity.

So, at this point, few nutritionists are advocating that everyone adopt a traditional Mediterranean-type diet because such a food guide needs thorough testing. However, such a diet does appear to be safe because it is based on what we know about human evolution and traditional Mediterranean eating patterns that promote health. Canola oil with its fatty acid pattern similar to olive oil may also be a good choice but its substitution for olive oil in a Mediterranean-type diet has not been studied.

Such a diet should also take into account genetic variations, environmental differences, and promote energy (calorie) balance. An active lifestyle is a key feature in promoting health.

So don't throw out your low-fat cookbooks but concentrate on variety and moderation. Select plenty of fruits, vegetables including legumes like dried beans and peas, and whole grains. Reach more often for the olive oil for cooking and making salad dressings, and eat a moderate amount of animal protein including meat, fish and poultry. Last but not least, include low-fat or non-fat milk, cheese and yogurt for sufficient calcium while going easy on salt and sodium. And get some exercise; each day if possible.