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Mediterranean Pasta Salad For Longevity

Recent research has shown that a traditional Mediterranean diet reduces the risk of cardiovascular disease and diabetes. According to reports from these studies, healthy adults who maintained a Mediterranean diet had a reduced risk of overall and cardiovascular mortality, lower incidence of cancer and related problems, and fewer cases of Parkinson's and Alzheimer's diseases compared to those on a average U.S. diet. [1][2]
This recipe is generally very simple, a plain salad that can be made without any fanfare, though it could benefit from being ‘dressed up’ as you like.


4 cups cooked pasta
1/2 cup olive oil
2 tablespoons of your favorite spice & seasoning

  1. Toss in the cooked pasta, olive oil, and your favorite spice & seasoning in a large bowl
  2. Mix well and serve it as warm or cold side dish

Mediterranean Ways



  • Less Meats and sugar
  • Moderate Amount of Eggs, Cheese, Yogurt
  • More Fish & Seafoods
  • More Vegetables, grains, fruits, olive oil, beans, nuts, & herbs
  • Using herbs and spices instead of salt to flavor foods
  • Getting plenty of exercise
  • Drinking red wine in moderation

When speaking of health of the heart, it is known that drinking red wine in moderation actually has its benefits. But long term and over-indulgent alcohol use can hurt your liver. To avoid the danger, consider consuming Red Yeast Rice or Resveratrol supplements instead.


We have heard from folks who have used Tri-Color Pasta Spirals, going beyond the recipe’s specifications, or even Spaghetti (any pasta works, apparently), some chopped or sliced Fennel, grated Carrots, fresh Basil, drained Capers, Olives, Mint leaves, Prosciutto (for those who prefer meat in their pasta salads), Arugula, Pomegranate seeds (for that perfect tangy crunch), Chickpeas (also known as Garbanzo Beans), and even Pine nuts. Just about anything can be added to make this salad one’s own.
If you want to make the pasta salad's dressing really pop with flavor, why not splash a bit of Balsamic Vinegar, Lemon juice, Tabasco sauce, or a dash of Paprika on it? That way, you can perfect and control your salad's taste before bringing it to the dinner table or office potluck where everyone may enjoy your invention.
We’re sure you will greatly appreciate the endless possibilities of this simple salad recipe!

  1. ^Sofi F, et al. Adherence to Mediterranean diet and health status: Meta-analysis. BMJ. 2008;337:a1344.
  2. ^Mitrou PN, et al. Mediterranean dietary pattern and prediction of all-cause mortality in a U.S. population. Archives of Internal Medicine. 2007;167:2461.



carjagger's picture
carjagger posted on Thu, 05/30/2013 - 13:27
You can eat pasta and also take care of your high blood pressure. Count me in. I have been trying to go on a healthy diet anyways and this seems like it is the perfect way to do so. I am going to eat this at least once a week. So excited.
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