Mediterranean Diet

What is the Mediterranean diet?

The Mediterranean diet is traceable to former Mesopotamia and Palestine for about 6000 years, where people could consume only certain kinds of their food. The diet rapidly spread over the Mediterranean basin and became one of the world’s oldest and most famous diets.

In general, the Mediterranean emphasizes whole grains, unsaturated fats (olive oil, nuts, etc.), vegetables, fruits, fish, and a deficient intake of meat and dairy foods. It is a plant-based diet, not a meat-based diet. This diet has been connected with good health, including a healthier heart.

According to U.S. News & World Report, the Mediterranean Diet was the Best Overall Diet in 2021, 2020, 2019, and 2018. The Mediterranean Diet is now more popular than ever, with new research confirming its benefits every month and chefs and home cooks alike embracing Mediterranean products and flavors.


Why is the Mediterranean diet so popular?

The Mediterranean diet sparked interest in the 1960s when it was discovered that Mediterranean countries, such as Greece and Italy, had fewer fatalities from coronary heart disease than the United States and northern Europe. Following investigations, it was discovered that the Mediterranean diet is linked to a lower risk of cardiovascular disease.


Healthy fats

The Mediterranean diet relies heavily on healthy fats. They are used in less healthy fats like saturated and Tran’s fats, which are linked to heart disease.

Olive oil is the primary source of added fat in the Mediterranean diet. Monounsaturated fats, such as those present in olive oil, have been shown to lower total cholesterol and low-density lipoprotein (LDL or “bad”) cholesterol levels. Monounsaturated fat can also be found in nuts and seeds.

In the Mediterranean diet, fish is also quite essential. Fatty fish, including mackerel, herring/Hilsha, sardines, albacore tuna, salmon, and lake trout, are high in omega-3 fatty acids, a form of polyunsaturated fat may help the body reduce inflammation. Omega-3 fatty acids also aid in the reduction of triglycerides, blood coagulation, and the prevention of stroke and heart failure.

You can make your Mediterranean diet by doing the following:

  • Daily intake of vegetables, fruits, whole grains, and healthy fats
  • Weekly consumption of fish, poultry, beans, and eggs
  • Moderate portions of dairy products
  • Limited intake of red meat
  • Other elements of the Mediterranean diet are sharing meals with family and friends, and being physically active. 
  • On a Mediterranean diet, water should be your primary beverage.
  • Coffee and tea are also acceptable, but sugar-sweetened beverages and fruit juices, high in sugar, should be avoided.


The Mediterranean Diet and Health: Countless Studies Have Proven Its Benefits Hundreds, if not thousands, more studies have been published since then, adding to the body of scientific evidence that conventional Mediterranean Diet eating patterns are the “gold standard.” According to this research, eating Mediterranean-style may help you:

  • Prolong life
  • Brain function improvement
  • Protect against chronic illness
  • Combat cancers
  • Lower risk of cardiopathy, high blood pressure and high levels of “bad” cholesterol.
  • Protect against diabetes 
  • Assistance to loss of weight and management efforts
  • Keep away depression
  • Safeguard from Alzheimer’s disease
  • Ward off Parkinson’s disease 
  • Improve rheumatoid arthritis 
  • Enhance eye health
  • Reduce dental health risk
  • Aid to better breathe
  • Lead to healthier babies
  • Enhancing fertility

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