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 gives us the opportunity to eat tasty, quality and healthy food, but also 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 mankind. 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 sometimes a glass of natural local wine. This diet is considered preventive because it can prevent the development of many diseases and even control body weight.

Originating in Italy thousands of years ago and spreading to Greece, Spain and other areas in the Mediterranean basin, this diet now allows people around the world to improve their health and extend their lives. Although this diet has been around for thousands of years, its worldwide popularity has only grown since the early 1990s, when a doctor at Harvard University demonstrated it as a heart-healthy diet, an easy and fast way to lose weight and fight obesity. some of the common diseases of the western world.

Benefits of the Mediterranean Diet

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

Numerous studies have shown 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. Besides 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 is very tempting to attribute their good health and positive mood to just one factor, such as their diet. But the truth is that it is due to a combination of their lifestyle and diet that contribute to longevity and low disease rates.

According toHarvard 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 ofthe traditional Mediterranean diet. . "

What foods are included in the Mediterranean diet?

Here are some foods you can eat on a 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 (e. g. almonds and sesame are used to make tahini);
• legumes (for example, beans, beans, peas, lentils, chickpeas, etc. );
• herbs and spices (such as oregano, rosemary and parsley);
• whole grain;
• wild fish and seafood (consumed 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 fresh water and some coffee or tea;
• daily consumption of a small amount of natural red wine (no more than 1 glass).

The importance of olive oil

Almost every researcher who studies the health benefits of the Mediterranean diet attributes at least some of its legendary health benefits to the large amounts of olive oil that are added to almost every meal. Olives themselves are an ancient food, as olive trees have been growing in areas around the Mediterranean since around 3000 BC.

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

To maximize this beneficial effect, you should replace your intake of some saturated fat with an equal amount of olive oil so as not to 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 consists mainly 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 true of refined vegetable oils, trans fats or hydrogenated fats.

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

How much olive oil should you consume daily?Although recommendations vary based on diet and your specific calorie needs, one to four tablespoons of olive oil per day is good 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 some nutritionists recommend for their heart patients.

Just remember that not all olive oil is created equal. Unfortunately, most manufacturers trying to profit from the benefits of olive oil have rushed to the market with all kinds of fake products that are imitations and are far inferior to the quality products. 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 rancid or toxic.

When buying olive oil, make sure it says "Extra Virgin Olive Oil" on the label and that it is cold-pressed. You should only use it raw - only then does it retain and supply your body with all its 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 foods and sugar

The diet consists mainly 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 insugar content 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 of the Mediterranean diet is wild fish (naturally occurring, 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.

While most people in the Mediterranean region are not vegetarians, animal meats are almost kept to a minimum in their diet, which is not the case for fish, which is a lighter and healthier food. The Mediterranean diet can be helpful for those looking to lose weight and improve things like cholesterol levels, heart health, and increase omega-3 fatty acids.

2. It helps you lose weight naturally

If you want to lose weight (without starving) and maintain that weight for the rest of your life, the Mediterranean diet can help you do that. The effectiveness of this diet for reducing excess body 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 higher amounts of high-quality proteins. 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 gaining weight. it allows you to control your blood sugar levels and also improves mood and energy levels. But if you focus more on plant foods, legumes and whole grains (especially soaked and sprouted grains), this also supplies your body very well with everything it needs and at the same time does not cause weight gain.

3. Improves heart health

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

A study conducted inWarwick Medical Schoolalso show 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 is more favorable for lowering blood pressure.

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 fight 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 usually do not try to maintain healthy cholesterol levels because they get a lot of healthy fats from their diet.

4. Helps fight cancer

According to the magazineEuropean Journal of Cancer Prevention, "The biological cancer prevention mechanisms associated with the Mediterranean diet are activated by the balanced ratio of omega-6 and omega-3 fatty acids and the high fiber, antioxidant and polyphenol content present 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 show 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 reduced 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 antioxidant in olive oil kills cancer cells within an hour.

5. Prevents or cures diabetes

Evidence suggests that the Mediterranean diet includes many anti-inflammatory foods that may help fight diseases associated with chronic inflammation, such as metabolic syndrome and type 2 diabetes. One of the reasons why the Mediterranean diet may be so helpful in preventing diabetes, is that it helps control excess insulin, the hormone that controls blood sugar levels, causing us to gain and maintain excess body weight despite dieting.

By regulating blood sugar levels with a balanced intake of whole foods containing 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.

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. Because this balance is somewhat ideal in terms of maintaining a normal weight and not feeling hungry, it's a good way for the body to stay in hormonal homeostasis, which is why insulin levels normalize in some people. It 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 and physical activity levels will be higher.

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

While 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 spikes and dips in blood sugar 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 from the start. They tend to eat three meals a day, consuming plenty of fiber and healthy fats. Many people have their biggest meal in the middle of the day, as opposed to at night, which gives them the opportunity to use that food for energy while still being active.

This is in stark contrast to the standard Western diet, where people often skip breakfast, snack on high-calorie, high-carbohydrate, high-sugar foods during the day and eat heavily at night, while maintaining 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 get enough dopamine, an important chemical needed for normal motor function, mood regulation and thinking.

Healthy fats like olive oil and nuts, as well as lots of 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 overall colon health, which we know is linked to cognitive function, memory and mood disorders.

7. May help prolong life

A diet high in fresh, plant-based foods and healthy fats seems like a winning combination for longevity. Unsaturated fats in olive oil and some nuts are the main source of fat in the Mediterranean diet. Time and time again, studies have shown that monounsaturated fats are associated with lower rates 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 causes of death in developed countries - especially cardiovascular disease.

In a famous studyLyon Cardiac Diet Study, people who had a heart attack between 1988 and 1992 were advised either to follow a standard post-heart attack diet low in saturated fat or to 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 those on a standard low-fat diet, surprising doctors.

These results were the same even though there were no major changes in cholesterol levels, which tells us that heart disease is not just about high cholesterol. resultsStudy of the lionwere 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 a longer, fullerlife.

8. Helps you relieve stress and relax

This diet encourages people to spend time in nature, get a good night's sleep, and get together to eat home-cooked, healthy meals—all great ways to relieve stress and therefore help prevent inflammation. In general, people in Mediterranean countries spend a lot of time outdoors in nature; eat with family and friends (not 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 your health and weight out of balance. Dieters have the luxury of leisurely dining at a slow pace, eating delicious local food almost every day, and staying physically active are other important factors that help keep you in a good mood.

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