Mediterranean Diet: Proven Health Benefits

The tradition of the Mediterranean diet came to us from the historical region, in the Mediterranean basin - the Mediterranean (Southern Italy, Greece, Turkey and Spain). The Mediterranean diet not only gives us the opportunity to eat delicious, high-quality and healthy food, but it also gives us a real opportunity to reduce pathogenic inflammation and significantly lose weight (or maintain a normal 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 has been based on high-fiber foods such as fruits and vegetables, as well as quality fats and proteins, and the occasional glass of local, authentic wine. This diet is considered preventive, as it can prevent the development of many diseases and also control body weight.

Originating in Italy thousands of years ago and spreading to Greece, Spain and other areas of the Mediterranean basin, this diet now allows people all over the world to improve their health and prolong life. Although this diet has existed for thousands of years, it has only become more popular around the world since the early 1990s, when a Harvard University doctor showed it as a beneficial diet for heart health, an easy and fast way to lose weight and fight somea common disease in the Western world.

Benefits of the Mediterranean Diet

The Mediterranean diet is one of the most heart-healthy according to many nutritionists, as it includes plenty of anti-inflammatory foods, plenty of vegetables and fruits, and healthy fats.

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

Have you ever wondered why people from the Mediterranean region seem so happy and full of life? It's tempting to attribute their good health and positive mood to just one factor, like their diet. But actually this is due to a combination of their lifestyle and diet, which contributes to longevity and low disease rates.

followHarvard School of Public Health"Our analysis shows that in addition to regular physical activity and not smoking, more than 80% of coronary heart disease, 70% of strokes and 90% of type 2 diabetes can be avoided by eating 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, peas, beans, lentils, chickpeas, etc. );
• herbs and spices (such as oregano, rosemary, and parsley);
• whole grains;
• wild fish and seafood (eaten at least twice a week);
• chicken, 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 fresh water and some coffee or tea;
• daily consumption of a small amount of natural red wine (no more than 1 glass).

Importance of Olive Oil

Almost every researcher who has studied the health benefits of the Mediterranean diet attributes at least some of its legendary health 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 the area around the Mediterranean since about 3000 BC.

Olive oil is one of the omega-3 fatty acids and has many health benefits confirmed by many studies. Scientific evidence shows that eating about 2 tablespoons (23 grams) of olive oil daily can reduce the risk of coronary heart disease due to its monounsaturated fat content.

To maximize this beneficial effect, you need to replace a small amount of saturated fat with an equal amount of olive oil so as not to increase your overall 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 very beneficial for the cardiovascular system, which is not the case with refined vegetable oils, trans fats or hydrogenated fats.

Olive oil is more heart-healthy than most of the complex carbohydrates found in whole grains. According to several 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 to consume each day?Although recommendations vary depending on your specific diet and caloric needs, one to four tablespoons of olive oil per day is beneficial for a person. Estimates show that people living in the Mediterranean region are likely to consume three to four tablespoons of olive oil per day, which is the amount recommended by some nutritionists for their heart patients.

Remember that not all olive oils are the same. Unfortunately, most producers trying to obtain the benefits of olive oil have rushed to the market with all kinds of imitation products that are artificial and far inferior to quality products. The problem is that these oils are made from olives that are not always harvested or processed properly, which can kill many of their beneficial nutrients and make some fatty acids rancid or toxic.

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

8 Benefits of the Mediterranean Diet

The benefits of the Mediterranean diet are as follows:

1. Almost no processed food and sugar

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

In addition to plant foods, another important staple in the Mediterranean diet is wild fish (which occurs naturally and is not farmed) and moderate consumption of cow's, goat's or sheep's 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-vegetarians, animal meat is almost minimized in their diet, which is not the case with fish, which is a lighter and healthier food. The Mediterranean diet can benefit 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) and keep it off for the rest of your life, the Mediterranean diet can help you with this. The effectiveness of this diet in reducing excess weight has been tested by many people around the world. It helps not only 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 higher amounts of high-quality protein. Fish, dairy products and organic meat from naturally fed animals contain healthy fatty acids that your body needs. Eating these foods helps you feel full without making you overweight. allowing you to control your blood sugar levels and also improve your mood and energy levels. But if you stick to plant foods, legumes, and whole grains (especially soaked and sprouted grains) to a greater extent, this also supplies your body well with everything you need and at the same time does not cause weight gain.

3. Improve heart health

Studies show that more adherence to the traditional Mediterranean diet is associated with a significant reduction in mortality from various diseases, especially cardiovascular diseases, because this diet includes foods high in unsaturated fats and omega-3 fatty acids. Many studies suggest that the significant protective effect of the Mediterranean diet is due to the high content of alpha-linolenic acid (ALA) in olive oil. Therefore, the Mediterranean diet reduces cardiac death by 30% and sudden cardiac death by 45%.

Research conducted atWarwick Medical Schoolalso showed that people who consumed more sunflower oil had higher blood pressure than people who consumed more olive oil. This is due to the fact that olive oil is more conducive to lowering blood pressure.

Olive oil is also helpful in treating hypertension, as it makes nitric oxide more bioavailable, which helps open and clear arteries. Another protective element is that the Mediterranean diet helps fight disease-causing oxidation in the body and improves endothelial function. Keep in mind that in some cases low cholesterol is worse than high cholesterol. People living in the Mediterranean region generally do not try to maintain healthy cholesterol levels, as they get a lot of healthy fats from their diet.

4. Helps Fight Cancer

According to the magazineEuropean Journal of Cancer Prevention, "The biological mechanism of cancer prevention associated with the Mediterranean diet is 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 basis of the Mediterranean diet. It helps fight cancer, protects DNA from damage, stops cell mutations, reduces inflammation and slows tumor growth thanks to its many antioxidants and active ingredients. Many studies show that olive oil also acts as a natural cure for cancer. The use of olive oil 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 promotes balanced blood sugar and normal body weight. You may be interested to know that the antioxidants in olive oil kill cancer cells within an hour.

5. Prevent or Treat Diabetes

Evidence shows that the Mediterranean diet includes many anti-inflammatory foods that can help fight diseases associated with chronic inflammation, such as metabolic syndrome and type 2 diabetes. One of the reasons why the Mediterranean diet can be so beneficial for diabetes prevention is because it helps control excess insulin, hormones that control blood sugar levels, making us gain weight and maintain excess weight despite dieting.

By controlling blood sugar levels with a balanced whole food diet that contains healthy fatty acids, quality protein and some low-sugar carbohydrates, we help the body burn fat more efficiently and release more energy. A diet low in sugar and high in fresh fruits and vegetables and fat is a natural cure for diabetes.

followAmerican 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 roughly balanced as follows: 40 percent complex carbohydrates, 30-40 percent healthy fats, and 20-30 percent quality protein foods. Since this balance is fairly ideal in terms of maintaining a normal body weight and not feeling hungry, it is a good way for the body to stay in hormonal homeostasis, which is why insulin levels become normal in some people. This also means that, as a side effect, a person's mood is more likely to remain positive and the person will be more relaxed and their energy and physical activity levels will be higher.

The Mediterranean diet almost completely eliminated the use of sugar, because initially people only ate sweet fruits, wine, and sometimes desserts produced locally. When it comes to drinks, many people drink a lot of fresh water, and are less likely to drink coffee and red wine.

Although some Mediterranean diets around the Mediterranean are high in carbohydrates, such as 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 helps prevent blood sugar spikes and troughs that can affect your energy levels and mood.

Most people in Mediterranean countries eat breakfast within an hour or two of waking up, which helps balance blood sugar levels early on. They tend to eat three meals a day, consuming plenty of fiber and healthy fats. Many people have their biggest meal in the afternoon, rather than in the evening, which gives them the opportunity to use that food for energy while they are still active.

This is in stark contrast to the standard Western diet, where people often skip breakfast, snack during the day on high-calorie, high-carb, high-sugar foods, and eat a lot at night while maintaining a sedentary lifestyle.

6. Improve 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 get enough dopamine, an important chemical needed for normal motor function, mood regulation and thinking.

Healthy fats such as olive oil and nuts, as well as many anti-inflammatory vegetables and fruits, are known to help fight age-related cognitive decline. They help counteract the harmful effects of exposure to 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 beneficial microflora in the gut and colon health in general, which we know is linked to cognitive function, memory, and mood disorders.

7. Can Help Extend Life

A diet high in fresh plant-based foods and healthy fats seems like 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 and time again, studies have shown that monounsaturated fats are associated with lower levels of cardiovascular disease, cancer, depression, cognitive impairment and Alzheimer's disease, inflammatory diseases, and many other disorders. All of these diseases are now the leading cause of death in developed countries - especially cardiovascular disease.

In a famous studyLyon Diet Heart Study, people 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. About four years later, 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 a Mediterranean diet also had a 45% lower death rate than a standard low-fat diet, surprising doctors.

These results were the same despite no significant changes in cholesterol levels, which tells us that heart disease is not only related to high cholesterol. decisionLion Studywas so impressive and groundbreaking that the study had to be terminated early for ethical reasons so that all participants could follow a higher-fat Mediterranean diet and benefit from longer, more fulfilling lives.

8. Helps you de-stress and relax

The diet encourages people to spend time in nature, get a good night's sleep and get together to eat healthy, home-cooked meals—all great ways to relieve stress and therefore help prevent inflammation. In general, people in Mediterranean countries spend a lot of time outside in nature; eat with family and friends (rather than alone or on the go); and make time for laughter, dancing, gardening and hobbies.

We all know that chronic stress can kill your quality of life by throwing off the balance between your health and weight. Dieters have the luxury of having a leisurely dinner at a slow pace, eating delicious local food almost every day, and staying physically active are other important factors that help maintain a good mood.

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