Dr. Wojo. Healthy Living. Simplified.

A healthy diet has long been associated with general wellbeing. But now, recent research shows that a very specific diet — the Mediterranean diet — plays a very important role in mental and physical wellbeing. In 2007, a study showed that those who followed a Mediterranean diet had diminished risk of heart disease and cancer. And this month, a study published in the Archives of Neurology showed that people who followed a Mediterranean diet were at less risk of progressing from mild cognitive impairment to Alzheimer’s disease. The study followed 1,800 people over a four-year period.

What is the Mediterranean diet? Fashioned after the daily cooking habits of people living along the Mediterranean Sea, this diet involves the consumption of fruit, vegetables, fish, olive oil and red wine.

Sticking to this diet is not difficult — it provides you with plenty of options and advocates enjoying a wide range of food and drink in moderation. Plenty of fiber, healthy fats, whole grains and protein are the mainstay of this diet.

• Consuming large portions of anti-oxidant-rich fruits and vegetables daily is essential to getting healthy doses of fiber and vitamins. Choose fruits and vegetables as complements to meals, as well as snacks.
• Healthy fats are derived from the use of olive oil and canola oil — cook with these instead of vegetable, peanut or other oils.
• Get a healthy dose of protein and omega-3 fatty acids by consuming a small portion of nuts daily. Avoid salted or honey roasted nuts.
• Consume whole grain bread. Instead of topping it with butter or margarine, dip it in olive oil.
• While small portions of red meat are allowed, the main emphasis is on consuming fish. Grill, rather than fry your fish.
• And my favorite part of this diet? Moderate consumption of red wine.

Over the years, the medical community has frowned upon recommending alcohol consumption. But, the benefits of a glass of red wine daily have been shown to improve cardiac health. It acts similarly to aspirin and provides beneficial antioxidants.

This is a delicious, healthy diet proven to improve cardiovascular health, lessen chances of cancer, and diminish the chances of Alzheimer’s disease. It’s a simple lifestyle change that can have a lasting impact.