
The Mediterranean diet is extensively researched and linked to numerous health advantages. Studies indicate that individuals in the Mediterranean region enjoy better health and a reduced risk of chronic diseases compared to those in other regions, largely due to their diet and lifestyle.
What is the Mediterranean Diet?
The Mediterranean diet is based on the traditional foods eaten by the people who live in countries that border the Mediterranean Sea, such as Italy, Spain, Greece, France, Lebanon, Israel, Cyprus, Egypt, Morocco and more. Although the diet varies for each of these cultures based on ethnic and religious background, geography, agriculture, and economy, there are some common factors. For example, they all emphasize a diet that is primarily plant-based, with olive oil as their primary fat source. Fish or other seafood is consumed twice a week, and poultry is consumed in moderation. However, both seafood and poultry are preferred over red meat. Dairy is also consumed in low amounts. They eat fruits rather than sugary desserts, and consume wine in moderation.
The Findings
Here are some of the research findings.
Less Heart Disease -- Individuals who adhered to the Mediterranean diet lower their risk of cardiovascular disease and stroke. But the key word here is “adhered”, meaning that the better a person conforms to the diet, the better their cardiovascular health outcomes. One study demonstrated that adults following this diet experienced significantly reduced blood pressure, particularly systolic blood pressure, and enhanced endothelial function over six months. A 2017 study also found that those at high risk for cardiovascular disease who strictly followed a Mediterranean diet with extra-virgin olive oil could reduce their LDL (bad cholesterol).
Reduced Risk for Diabetes -- A 2014 study looked at people without diabetes but at a high cardiovascular risk, where one group followed a Mediterranean diet supplemented with extra-virgin olive oil, and the other followed a Mediterranean diet supplemented with nuts. Over a four-year period, those on the Mediterranean diet with olive oil had a 40% risk reduction for diabetes. The others on the Mediterranean diet with nuts had an 18% risk reduction for diabetes.
Improved Brain Health -- A study examined the link between the Mediterranean diet and cognitive health in healthy adults. It concluded that those who followed the Mediterranean diet may lower their risk of mild cognitive decline and Alzheimer’s disease. They found positive associations in areas such as general memory, working memory, and episodic memory. Although the researchers stated that further randomized control trials should be conducted, they recommend the Mediterranean diet to enhance cognition and delay cognitive disorders.
Weight Loss -- a large study in Italy showed that adhering to the Italian Mediterranean diet could reduce the risk for abdominal obesity and help keep weight off.
Less Cancer Risk -- The antioxidant-rich and anti-inflammatory properties of the Mediterranean diet may help protect people from death due to certain cancers and reduce all-cause mortality among cancer survivors. These cancers include colon, head and neck, respiratory, gastric, liver, and bladder cancers. In Italy, a study was conducted on cancer survivors for 13 years; and the researchers concluded that those who closely followed the Mediterranean diet tended to live longer and had a 60% lower risk of heart-related death.
Benefits for Women -- Recently a 25-year study that followed over 25,000 American women found that the women who closely followed the Mediterranean diet had up to a 23% lower risk of all-cause mortality, including cancer and cardiovascular disease.
How to Get Started
The Mediterranean Diet can easily be followed by anyone. It’s a lifestyle choice, so you can customize it to suit your needs and tastes. Look at the lists below of foods to eat generously, eat in moderation, and avoid or eat rarely.
Eat Generously
Eat liberally all fruits and vegetables; in fact, none are off limits. For protein, eat legumes, such as chickpeas, white beans, lentils, etc., tofu, fatty fish, such as salmon, tuna, mackerel, and other seafood. Eat whole grains including oats, barley, farro, rye, millet, quinoa, brown rice, and bulgur. Olives and avocados are healthy fats to include in your diet and their oils, i.e., olive oil, avocado oil, as well as walnut oil. Use balsamic vinegar, lemon, lime, and tomato sauce without sugar for condiments and sauces. Include herbs and spices in your cooking; in fact, none are off limits. Lastly drink a lot of water and/or herbal teas.
Eat in Moderation
Consume the following foods in moderation: eggs, chicken and other poultry; nuts and seeds including unsweetened nut butters; lighter oils, such as sesame oil; whole wheat, vegetable or legume-based pastas; polenta; couscous whole grain crackers; bran cereal; unsweetened Greek yogurt; milk and cheese; honey; frozen or dried fruits; pure maple sugar; and coconut sugar; tahini and tzatziki for sauces; table salt; and wine.
Avoid or Eat Rarely
Avoid or rarely consume these foods: beef, pork, processed meats, and cured meats like hot dogs and sausages; margarine, butter, and refined oils such as canola, soybean, or palm oil; snack foods, sugary cereals, frozen bread, waffles, and pancakes; sweetened nut butters and sugar-coated or sweetened nuts; sweetened yogurt, processed cheeses like Cheez Whiz, and ice cream; white sugar; condiments and sauces like mayo, ketchup, barbecue sauce, and teriyaki sauce; and beverages such as sodas, fruit juices, sweet teas, and sweetened coffee.
So, the bottom line is that following the Mediterranean Diet may benefit you; but the more closely you adhere to it, the better the benefits.
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