What Is The Mediterranean Diet?
The entire diet is based on scientific observations that Crete, Greece, and southern Italy have the lowest incidence of chronic diseases and one of the regions with the longest life expectancy. The Mediterranean diet can help you lose weight, prevent cancer, control diabetes, and most importantly, improves cardiovascular and brain health. It is very similar to any other “healthy” diet because most other diets are inspired by this diet.
You will eat a lot of vegetables, whole grains, beans and nuts, fruits, fish, some poultry and low-fat dairy products, a lot of olive oil and herbs/spices, a few eggs a week, and some wine. On the other hand, you will limit red meat, saturated fat, sweets, and processed foods.
What Makes It Work?
The Mediterranean diet is very good for your health because you can get a lot of healthy fats, vitamins, antioxidants and fibers, vegetables, herbs/spices; on the contrary, you are eliminating foods that have been scientifically researched to increase our risk of diseases, such as saturated fat and processed sugar.
Even ignoring the observation of the longevity of the Mediterranean population, the diet is basically the doctor’s food and solid nutrition, without crazy restrictions or abnormal eating habits.
Health Benefits Of A Mediterranean Diet
By consuming large quantities of fruits, vegetables, nuts, fish, and olive oil (bundled with regular physical activity), a Mediterranean diet can reduce your risk of mental and physical health problems by:
Keeping your heart healthy and preventing strokes.
Following a Mediterranean diet limits your intake of refined bread, processed foods, and red meat, and encourages drinking red wine instead of hard liquor—all factors that can help prevent heart disease and stroke.
Maintaining your agility.
You may be able to reduce your risk of becoming frail and developing muscle weakness by about 70% by following a Mediterranean diet as you age.
Reducing the risk of Alzheimer’s.
Research indicates that a Mediterranean diet may help reduce the risk of Alzheimer’s disease and other types of dementia by improving cholesterol levels, blood sugar levels, and overall blood vessel health.
Reducing the risk of Parkinson’s disease.
The high levels of antioxidants in the Mediterranean diet can prevent cells from undergoing a damaging process called oxidative stress, thereby cutting the risk of Parkinson’s disease in half.
Extending longevity.
When you follow the Mediterranean diet, you reduce your risk of developing heart disease or cancer by 20%, which gives you a significant reduction in death risk as you age.
Preventing type 2 diabetes.
Mediterranean diets are rich in fiber that digests slowly, helps keep blood sugar level, and aids in weight control.
