The Mediterranean Diet: Proven Health Benefits

The traditions of the Mediterranean diet came to us from the historical region in the Mediterranean basin - the Mediterranean Sea (southern Italy, Greece, Turkey and Spain). The Mediterranean diet not only allows us to eat delicious, quality and healthy food, but it also offers a real opportunity to significantly reduce pathogenic inflammation and lose weight (or maintain a normal body weight).

The Mediterranean diet has long been one of the healthiest diets known to man. But it's not just a diet or a way of eating. . . It's actually a way of life. For thousands of years, the diet of people living along the Mediterranean coast was based on high-fiber foods such as fruits and vegetables, as well as quality fats and proteins and the occasional glass of locally produced natural wine. This diet is considered preventive because it can prevent the development of many diseases and even control body weight.

Originating thousands of years ago in Italy and spreading to Greece, Spain and other areas of the Mediterranean, this diet is now allowing people around the world to improve their health and extend their lives. Although this diet has been around for thousands of years, it only gained worldwide popularity in the early 1990s, when a doctor at Harvard University showed it as a diet beneficial for heart health, an easy and fast way to lose weight. Fighting some of the common diseases of the western world.

The benefits of the Mediterranean diet

The Mediterranean diet is one of the healthiest diets according to many nutrition experts because it contains lots of anti-inflammatory foods, plenty of vegetables and fruits, and healthy fats.

Many studies show that this diet can protect against cardiovascular disease, metabolic complications, depression, cancer, type 2 diabetes, obesity, dementia, Alzheimer's disease and Parkinson's disease. And in addition to all these benefits, the Mediterranean diet still allows people to "eat, drink and be merry".

Have you ever wondered why the people of the Mediterranean region seem so happy and full of life? It is very tempting to attribute their good health and positive mood to just one factor, such as their diet. But the truth is, it's because of a combination of their lifestyle and diet that contributes to longer life and lower disease rates.

According toHarvard School of Public Health"Our analysis shows that, in addition to regular physical activity and smoking, more than 80% of coronary heart disease, 70% of stroke and 90% of type 2 diabetes can be prevented by eating the healthy foods that are part of the traditional Mediterranean diet. ". "

What foods are included in the Mediterranean diet?

Here are some foods you can eat on the Mediterranean diet:

• fresh fruits and vegetables (especially green leafy vegetables such as spinach and kale; and non-starchy vegetables such as eggplant, cauliflower, artichokes, tomatoes and dill);
• olive oil;
• Nuts and seeds (for example, almonds and sesame seeds are used to make tahini);
• Legumes (for example, beans, beans, peas, lentils, chickpeas, etc. );
• herbs and spices (such as oregano, rosemary, and parsley);
• whole grains;
• wild fish and seafood (at least twice a week);
• Poultry, eggs, cheese, goat's milk, and probiotic-rich kefir or yogurt (used in moderation);
• Red meat is eaten on special occasions or about once a week;
• plenty of clean water and some coffee or tea;
• Daily consumption of natural red wine in small quantities (no more than 1 glass).

The importance of olive oil

Almost all researchers studying the health benefits of the Mediterranean diet still attribute its legendary benefits to the large amounts of olive oil added to nearly every meal. Olives themselves are an ancient food, as olive trees have been growing in areas around the Mediterranean since 3000 BC.

Olive oil is one of the omega-3 fatty acids and has many health benefits that have been proven by many studies. Scientific evidence suggests that consuming about 2 tablespoons (23 grams) of olive oil per day may reduce the risk of coronary heart disease due to its monounsaturated fat content.

To maximize this beneficial effect, you should replace some of your saturated fat intake with an equal amount of olive oil so you don't increase your total calorie intake.

Olive oil contains many compounds called phenols, which are powerful antioxidants that can reduce inflammation and fight free radicals. Olive oil is mainly composed of monounsaturated fatty acids, the most important of which is oleic acid. Oleic acid is known to be extremely beneficial for the cardiovascular system, which is not the case with refined vegetable oils, trans fats, or hydrogenated fats.

Olive oil is even more heart-healthy than most complex carbohydrates found in grains. According to some studies, a diet high in monounsaturated fat lowers LDL cholesterol, increases HDL cholesterol, and lowers triglycerides better than a diet high in complex carbohydrates.

How much olive oil do you need daily?Although recommendations vary based on diet and your specific caloric needs, one to four tablespoons of olive oil per day is good for humans. Estimates indicate that people living in the Mediterranean region are likely to consume 3-4 tablespoons of olive oil per day, which some nutritionists recommend for heart patients.

Just remember that not all olive oils are created equal. Unfortunately, most manufacturers trying to cash in on the benefits of olive oil have hit the market with all kinds of fake products that are imitations and far inferior to the quality product. The problem is that these oils are made from olives that aren't always harvested or processed properly, which can kill many of their beneficial nutrients and make some of the fatty acids acidic or toxic.

When buying olive oil, make sure that the label says "Extra Virgin Olive Oil" and cold pressed. You should only use it in its raw form - only then will it retain and bring all the natural vitamins, essential fatty acids, antioxidants and other nutrients into your body.

8 Benefits of the Mediterranean Diet

The benefits of the Mediterranean diet are as follows:

1. There is practically no processed food and sugar

The diet consists mainly of natural foods and ingredients such as olive oil, legumes, fruits, vegetables, whole grains and small amounts of animal products (only "organic" and locally produced). Unlike the typical "Western diet", the Mediterranean diet is low in sugar and completely eliminatesAll GMO foods or artificial ingredients such as high fructose corn syrup, preservatives and flavor enhancers. When craving something sweet, people usually eat sweet fruit or small amounts of homemade desserts that contain natural sweeteners such as honey.

In addition to plant-based foods, another important element of the Mediterranean diet is wild fish (wild, not farmed) and moderate consumption of cow, goat or sheep cheese and yogurt, which provide healthy fats and cholesterol. Fish such as sardines and anchovies are a central part of the diet.

Although most people in the Mediterranean region are non-vegetarian, animal meat is almost kept to a minimum in their diet, which is not the case with fish, which is a lighter and healthier food. The Mediterranean diet can be beneficial for those who want to lose weight and improve things like cholesterol levels, heart health and increase omega-3 fatty acids.

2. Helps you lose weight naturally

If you want to lose weight (without starving yourself) and keep it off for life, the Mediterranean diet can help. The effectiveness of this diet to reduce excess weight has been tested by many people around the world. It not only helps to lose weight, but also allows you to control it in a natural way.

The Mediterranean diet focuses on healthy fats, relatively low carbohydrates, and high amounts of high-quality protein. Fish, dairy products, and organic meats from naturally fed animals contain the healthy fatty acids your body needs. Eating these foods helps you feel full without being overweight. Allows you to control your blood sugar levels and also improve your mood and energy levels. But if you stick to more plant-based foods, legumes, and whole grains (especially soaked and dehulled grains), it's also very good at providing your body with all the nutrients it needs without causing weight gain.

3. Improves heart health

Studies have shown that greater adherence to the traditional Mediterranean diet is associated with a significant reduction in mortality from various diseases, especially cardiovascular disease, as this diet contains foods high in monounsaturated fats and omega-3 fatty acids. Many studies suggest that the surprising protective effects of the Mediterranean diet are due to the high amount of alpha-linolenic acid (ALA) in olive oil. Because of this, the Mediterranean diet reduces cardiac death by 30% and sudden cardiac death by 45%.

The research was conducted inWarwick Medical SchoolIt also shows that people who consume more sunflower oil have higher blood pressure than people who consume more olive oil. This is due to the fact that olive oil helps lower blood pressure more.

Olive oil is also helpful in treating hypertension because it makes nitric oxide more bioavailable, which helps open and clear the arteries. Another protective element is that the Mediterranean diet helps reduce disease-causing oxidation in the body and improves endothelial function. Note that in some cases low cholesterol is worse than high cholesterol. People living in the Mediterranean region generally don't try to maintain healthy cholesterol levels because they get plenty of healthy fats from their diet.

4. Helps fight cancer

According to the magazineEuropean Journal of Cancer PreventionThe biological mechanisms of cancer prevention associated with the Mediterranean diet are activated by the balanced ratio of omega-6 and omega-3 fatty acids and the high content of fiber, antioxidants and polyphenols found in fruits, vegetables, olive oil and wine. "

Plant foods, especially fruits and vegetables, are the cornerstone of the Mediterranean diet. It helps fight cancer, protects DNA from damage, stops cell mutation, reduces inflammation and slows tumor growth thanks to its many antioxidants and active ingredients. Many studies indicate that olive oil also acts as a natural cancer cure. Olive oil consumption has been found to reduce the risk of colon cancer. This may be due to the reduction of inflammation and oxidative stress, as well as the fact that olive oil helps to balance blood sugar and maintain a normal body weight. You may be interested to know that the antioxidant in olive oil kills cancer cells within an hour.

5. Prevents or treats diabetes

Evidence suggests that the Mediterranean diet contains many anti-inflammatory foods that may help prevent chronic inflammation-related diseases such as metabolic syndrome and type 2 diabetes. One of the reasons the Mediterranean diet can be so helpful for diabetes prevention is that it helps control excess insulin, the hormone that controls blood sugar levels, making us gain weight and keep it off despite dieting.

By eating a balanced diet of whole foods with healthy fatty acids, quality protein and carbohydrates, we help the body burn fat more efficiently and produce more energy by balancing blood sugar levels. A diet low in sugar and rich in fresh fruits, vegetables and fats is a natural remedy for diabetes.

According toAmerican Heart AssociationThe Mediterranean diet is higher in healthy fats than the standard Western diet, which is dominated by saturated and trans fats. The Mediterranean diet is balanced roughly as follows: 40 percent complex carbohydrates, 30-40 percent healthy fats, and 20-30 percent quality protein foods. Since this balance is somewhat ideal in terms of maintaining a normal weight and not feeling hungry, it is a good way for the body to stay in hormonal homeostasis, causing insulin levels to normalize in some people. This also means that, as a side effect, one's mood is more likely to remain positive and the person will be more relaxed and their energy levels and physical activity will be higher.

The Mediterranean diet almost completely excludes the use of sugar, since originally people ate only sweet fruits, wine and sometimes locally produced desserts. When it comes to beverages, many people drink a lot of fresh water and much less coffee and red wine.

Although some Mediterranean diets around the Mediterranean are high in carbohydrates, for example in the form of pasta or bread, physical activity and very low sugar intake mean that insulin resistance is relatively rare in these countries. The Mediterranean diet can help you avoid the highs and lows of blood sugar that can affect your energy levels and mood.

Most Mediterranean countries eat breakfast within an hour or two of waking up, which helps balance blood sugar levels in the first place. They tend to eat three meals a day, consuming plenty of fiber and healthy fats. Many people have their biggest meals during the day as opposed to at night, which allows them to use this food for energy while they are still active.

This is in stark contrast to the standard Western diet, in which people often skip breakfast, eat high-calorie, high-carbohydrate foods during the day, and eat heavily at night and maintain a sedentary lifestyle.

6. Improves brain function and mood

The Mediterranean diet can be used as a natural treatment for Parkinson's disease, Alzheimer's disease and dementia. Cognitive impairment can occur when the brain does not receive enough dopamine, an important chemical needed for normal motor function, mood regulation and thinking.

Healthy fats like olive oil and nuts, as well as plenty of anti-inflammatory vegetables and fruits, are known to help with age-related cognitive decline. They help counteract the harmful effects of toxins, free radicals, an inflammatory diet, or food allergies that can contribute to brain dysfunction. This is one of the reasons why the Mediterranean diet is associated with lower rates of Alzheimer's disease.

Probiotic foods like yogurt and kefir also help restore the beneficial microflora in the gut and colon in general, which we know is linked to cognitive function, memory, and mood disorders.

7. May help prolong life

A diet rich in fresh, plant-based foods and healthy fats appears to be a winning combination for longevity. Unsaturated fats found in olive oil and some nuts are the main sources of fat in the Mediterranean diet. Time after time, studies show that monounsaturated fats are associated with lower rates of cardiovascular disease, cancer, depression, cognitive decline and Alzheimer's disease, inflammatory diseases, and many other disorders. All these diseases are now the leading causes of death in developed countries - especially cardiovascular diseases.

In a famous studyThe Lyon Diet Heart StudyPeople who had a heart attack between 1988 and 1992 were advised to either follow a standard post-heart attack diet, low in saturated fat, or follow a Mediterranean diet. After about four years, follow-up results showed that people on the Mediterranean diet had 70% less heart disease—about three times the risk reduction achieved with most cholesterol-lowering drugs! People on the Mediterranean diet also had a 45% lower death rate than those on a standard low-fat diet, surprising doctors.

These results were the same even though there were no large changes in cholesterol levels, which tells us that heart disease is not just related to high cholesterol. resultsA study of the lionIt was so impressive and groundbreaking that the study had to be stopped early for ethical reasons so that all participants could follow a higher-fat Mediterranean diet and reap the benefits of living longer and fuller lives.

8. Helps you relieve stress and relax

This diet encourages people to spend time in nature, get a good night's sleep, and eat home-cooked, healthy meals together—all of which are great ways to reduce stress and thus prevent inflammation. In general, people in Mediterranean countries spend a lot of time outdoors in nature; eating with family and friends (and not alone or while traveling); And make time for laughter, dancing, gardening and hobbies.

We all know that chronic stress can destroy your quality of life, disrupting the balance between your health and weight. Dieters have the luxury of eating at a slower pace, eating delicious local food almost every day, and staying physically active are other important factors that help you stay in good shape.

In addition, the history of the Mediterranean diet includes a craving for natural red wine, which is considered beneficial when consumed in moderation. For example, red wine can help you fight obesity. The Mediterranean diet is a smart healthy lifestyle choice that leads to a longer life free from chronic diseases and complications related to stress, hormonal imbalance, fatigue, inflammation and weight gain.