Eat Mediterranean. Live Better.

Mediterranean-Diet-1From the Winter 2011 Healthy Woman publication

Looking for a way to increase your chances of living longer and better?

Consider eating like those who live in the lush Mediterranean region, such as southern Italy and the Greek island of Crete, suggested Michael F. Mirochna, MD, a family medicine physician with Vale Park Primary Care. “For decades we’ve wondered why people who live in these regions see lower incidence of cardiovascular disease, diabetes and certain cancers. These days we see evidence that eating the Mediterranean way may have something to do with this health and longevity,” he said.

Mirochna cites a 2007 study by the National Institutes of Health (NIH) and the American Association of Retired Persons (AARP), which included more than 166,000 women participants over a period of ve years. e results showed that the women who ate the Mediterranean way had a 20 percent decrease in all causes of death. Even those who adhered moderately to the diet (4-5 on a 9-point scale) saw an 11 percent lower risk of death compared to those in the group who did not follow the diet closely.

While a Mediterranean diet isn’t magic, it certainly includes many things that we know are healthful,” said Mirochna. “We’re also interested in results from an Italian study of overweight people recently diagnosed with type 2 diabetes – the most common kind. e four-year study showed that people who adhered to the Mediterranean diet were less likely to need medication to control their diabetes than people who simply followed a low-fat diet,” he said.

What is a Mediterranean Diet?


Visit the Porter Health System website
Valparaiso Campus
814 LaPorte Avenue
Valparaiso, IN 46383
Phone: 219-263-4600

The Mediterranean diet emphasizes:

  • Abundant plant foods, such as vegetables, fruits, beans, nuts, seeds, breads and other whole grain products
  • Liberal use of olive oil as the predominant fat
  • Using herbs and spices instead of salt to avor foods
  • Wine in low to moderate amounts, and usually taken at mealtimes
  • Abundant sh and poultry – at least twice a week
  • Limiting red meat to no more than a few times a month
  • Low to moderate amounts of milk products (mainly cheese and yogurt)
  • Getting plenty of exercise

Dr. Mirochna is a member of the medical staff at Porter. To schedule an appointment with Dr. Mirochna, call 219.462.2106.