The Mediterranean diet encourages eating healthy, whole-food diet. It eliminates processed meats such as bacon and sausage in favor of lean cuts of chicken and fish.
Diets based around extra-virgin olive oil offer another healthy addition, rich in antioxidants and helping reduce inflammation throughout the body.
1. Lowers Risk of Heart Disease
The Mediterranean diet is packed with antioxidants, heart-healthy fats and plant-based nutrients like fiber and magnesium. This plan typically features fruits, vegetables, whole grains, legumes and nuts and seeds while limiting red meat and sugary processed foods. Indulging occasionally is allowed too – wine or coffee for instance are both excellent ways to enjoy this lifestyle choice!
The MedDiet provides a diet rich in lean proteins such as poultry, fish, eggs and beans; along with nutritious fats like olive oil, avocado oil and nut oils. It limits saturated and trans fats that contribute to elevated cholesterol and triglycerides levels and instead emphasizes healthier monounsaturated and polyunsaturated fats found in olive oil, avocado oil and walnuts.
In addition to improving heart-health, the MedDiet may also help boost mental wellbeing. A 2021 study published in Alzheimer’s Disease concluded that people who adhered more closely to the MedDiet had better cognitive function compared to those who adhered less closely; reduced inflammation, blood sugar levels and an overall healthier body composition have all been associated with an improvement in cognitive performance; plus it’s full of vitamin C, folate and other vital brain-boosting vitamins and minerals found within its contents that have all been shown to promote its benefits for brain health!
2. Lowers Risk of Type 2 Diabetes
The Mediterranean diet reduces intake of processed and sugary foods like cookies, crackers, energy drinks and candy while emphasizing naturally sweet foods such as whole fruits and berries to satisfy sweet tooth. Red and highly-processed meats should only be eaten on occasion while cheese and eggs should be consumed more regularly but in smaller amounts; those following this diet also tend to consume low-to-moderate amounts of wine with their meals.
Olive oil is an integral component of Mediterranean eating and provides heart-healthy monounsaturated fats, polyunsaturated fats (including omega-3 fatty acids) and dietary fiber in large quantities. Olive oil also contains antioxidant ellagic acid which has been proven to lower LDL (“bad”) cholesterol and triglyceride levels.
Other healthy oils to incorporate in a Mediterranean diet are canola, avocado and sesame oils; try switching from butter to healthier options!
3. Lowers Risk of Cancer
Studies show that those who follow a Mediterranean diet tend to experience lower rates of cancer. This lifestyle includes plenty of healthy fats, antioxidant-rich fruits and vegetables, lean proteins from fish and plant sources as well as processed meats as well as low or moderate alcohol consumption – typically red wine.
This plan emphasizes whole grains, which are full of both fiber and protective phytochemicals. You can incorporate whole grain foods into your meals by pairing oats with fresh fruit or a veggie salad for breakfast, then packing a lunch of whole grain sandwiches, wraps and soups – or pack your meal on its own if available – for lunchtime meals.
Nuts such as almonds and walnuts are an integral component of the Mediterranean diet and an excellent source of protein. Nuts make an irresistibly tasty snack; just be sure to opt for unsalted nuts over salted ones!
Add olive oil to your meals for an easy way to increase heart-healthy monounsaturated fats while providing powerful anti-inflammatory benefits. However, not all olive oils are equal: for maximum benefits use extra virgin olive oil (EVOO). This variety has higher percentages of healthy fats as well as antioxidants which may help protect against heart disease.
4. Lowers Risk of Stroke
The Mediterranean diet provides an array of nutrients that work together to promote your overall wellbeing, such as monounsaturated fat from olive oil and nuts; omega-3 fatty acids from salmon; fiber, vitamins, minerals, and phytochemicals found in whole grains and produce.
This plan also reduces your intake of saturated and trans fat, which are known to raise cholesterol and increase inflammation within the body. Furthermore, this plan emphasizes leafy green vegetables like spinach and arugula for their high amounts of vitamin K (essential for blood clotting) and A, providing essential benefits.
Dietary patterns that incorporate red wine have been shown to contain antioxidant properties that may improve cardiovascular health, though it’s wise to consult your health care provider before adopting any new dietary habits, particularly if preexisting conditions exist. Working with a registered dietitian may be useful in helping determine if the Mediterranean diet is right for you.
5. Lowers Risk of Alzheimer’s Disease
Recent research indicates that eating the Mediterranean diet may lower one’s risk of Alzheimer’s disease, likely because its ingredients contain powerful brain-boosting antioxidants and essential nutrients like potassium and folate.
Dieting may help prevent and manage blood sugar levels, a major contributor to Alzheimer’s and other forms of dementia. A diet rich in vegetables, fruit, whole grains, beans, nuts and seeds and lacking processed and ultra-processed foods; red meat; added sugars; and saturated fats can all increase one’s chances of Alzheimer’s and dementia.
This diet plan offers ample fiber and other gastrointestinal-nourishing compounds, which may improve digestive health by increasing beneficial bacteria populations in the gut, decreasing inflammation and alleviating symptoms such as constipation. Furthermore, moderate amounts of wine – rich in resveratrol which has been linked to increased longevity studies – is allowed; but before drinking any alcohol it’s wise to consult your physician or dietitian first if you have medical conditions like high blood pressure or diabetes.
