The Mediterranean diet (MD) combines the fundamentals of a balanced diet with regional specialties from the nations bordering the Mediterranean. Fortunately, you only need to visit your local grocery store to enjoy these delicious cultural cuisines. The Mediterranean Diet is the exact opposite of many fad diets, which are restrictive and compel you to track calories or eliminate a certain food group from your diet. The World Health Organization recognizes the MD as a healthy and sustainable dietary pattern. It’s worth noting that the Mediterranean diet involves more than just food. People who live in the Mediterranean region have long practiced communal dining with family and friends, physical activity, and relaxation. In fact, the Mediterranean diet gained researchers’ interest in the 1960s when certain populations within Mediterranean countries such as Greece, Spain, and Italy were healthier than the nations of the developed world such as the U.S. and northern Europe. Since then, numerous studies have demonstrated the various health advantages it offers (more on that below).
Core Foods to Enjoy Every Day:
Whole Grains- bread, pasta, rice, couscous, and more
Legumes and Beans
Fruits and Vegetables
Healthy Fats
Nuts, Seeds, and Herbs
Additionally, try to eat 2-3 servings per week of fish and seafood, moderate portions of dairy foods, eggs, and occasional poultry.
Benefits of Following a Mediterranean Diet
The Dietary Guidelines for Americans include the Mediterranean diet as one of their healthy eating plans. The diet, which places a strong emphasis on eating plant-based foods, has demonstrated its effectiveness in preventing a number of chronic diseases as well as in helping people lose weight when combined with calorie restriction.
Reduced Risk of Memory Problems & Dementia
Adherence to the Mediterranean diet has shown reduced Alzheimer’s disease risk, and a lower rate of conversion from Mild Cognitive Impairment to Alzheimer’s disease.
A recent study concluded that Mediterranean diet adherence was associated with lower risk of cognitive impairment. They discovered that fish was the most important dietary factor in lowering the risk of cognitive impairment and vegetables were second best.
Reduced Risk of Stroke and Type II Diabetes
The Mediterranean diet was consistently linked to a lower risk of stroke, depression, and cognitive impairment, according to 22 eligible studies. Additionally, research findings showed a decrease in cardiovascular risk factors, including blood pressure reduction, a rise in good cholesterol levels, a protective association with metabolic syndrome, diabetes mellitus, and possibly obesity.
The Mediterranean diet has been shown to be an effective eating plan for extending life, promoting healthy aging, and preventing cardiovascular illnesses. Contact an Allied Wellness Health Coach if you have any questions regarding this topic or would like more details on what more you can do to encourage a healthy lifestyle.
References
Bach-Faig, A., Berry, E., Lairon, D., Reguant, J., Trichopoulou, A., Dernini, S., . . . Serra-Majem, L. (2011). Mediterranean diet pyramid today. Science and cultural updates. Public Health Nutrition, 14(12A), 2274-2284. doi:10.1017/S1368980011002515
Keenan, T. D., Agrón, E., Mares, J. A., Clemons, T. E., van Asten, F., Swaroop, A., Chew, E. Y., & AREDS and AREDS2 Research Groups (2020). Adherence to a Mediterranean diet and cognitive function in the Age-Related Eye Disease Studies 1 & 2. Alzheimer’s & dementia : the journal of the Alzheimer’s Association, 16(6), 831–842. https://doi.org/10.1002/alz.12077
Lorgeril, M., Salen, P., Martin, J. L., Monjaud, I., Delaye, J., & Mamelle, N. (1999). Mediterranean diet, traditional risk factors, and the rate of cardiovascular complications after myocardial infarction: final report of the Lyon Diet Heart Study. Circulation, 99(6), 779–785. https://doi.org/10.1161/01.cir.99.6.779
Mediterranean Diet | Oldways. (2021). https://oldwayspt.org/traditional-diets/mediterranean-diet
Scarmeas, N., Stern, Y., Mayeux, R., Manly, J. J., Schupf, N., & Luchsinger, J. A. (2009). Mediterranean diet and mild cognitive impairment. Archives of neurology, 66(2), 216–225. https://doi.org/10.1001/archneurol.2008.536
