The Mediterranean diet is a great way to improve your health, lose weight and live a longer life. It’s also delicious. The Mediterranean diet is one of the most well-known diets in the world, but it can be difficult for some people to follow because it requires moderation with food portions and encourages daily exercise.
The Mediterranean diet was first introduced by Ancel Keys back in 1953, who conducted a study on seven countries that all had different dietary styles.
This led him to believe that the countries with higher ratios of plant-based foods, like vegetables and legumes, were healthier than those with high amounts of animal proteins. He also found that these nations had lower rates of heart disease and stroke.
He concluded from his findings that there are three major components to this type of diet: moderate consumption of red meat; limited use of dairy products; increased intake of fruits, vegetables, legumes, and monounsaturated fats.
Transition gradually
A Mediterranean diet typically consists of an abundance of plant-based foods like fruits, vegetables, whole grains, legumes, and nuts with limited consumption of poultry and fish.
It also limits foods that are processed or refined like sweets. While it may be difficult to incorporate all these foods into your diet immediately, it can be started by simply trading out a few of your most commonly eaten foods for healthier alternatives.
Great support in this transition can be the Mediterranean diet meal delivery especially if you lack time for meal preparation. For example, you could substitute whole grains for white pasta and flavor with fresh herbs instead of salt. Or trade in red meat with chicken or fish once per week.
The most important part of the Mediterranean diet is that you do not deprive yourself of what you enjoy. It’s also recommended to drink red wine daily as part of the diet, as it appears to decrease your risk for heart disease. If red wine isn’t your thing, herbal tea is a great substitute and has many health benefits as well.
You’ll lose weight
The Mediterranean diet is great for weight loss as you will be giving yourself a large variety of foods to choose from which will keep you feeling satisfied and full.
This type of diet encourages you to eat until your stomach is full and not feel deprived, so it can prevent overeating and unnecessary snacking that could lead to gaining weight.
Another great thing about this type of eating style is that it doesn’t restrict any food groups. Instead, you’ll be limiting the amount of unhealthy saturated fat and sugar you consume which will lead to better overall health.
The basic principles of a Mediterranean diet follow that there are no restrictions on any type of food. It encourages people to eat a large variety of foods including fruits, vegetables, legumes, nuts, and whole grains which helps those who have nutrient deficiencies from feeling as though they have to avoid certain types of food.
Lower risk of heart disease
The Mediterranean diet has been shown to decrease your risk of many diseases, as well as increase your chances of a longer life. The health benefits from this type of diet have been so great that it is now considered one of the best diets for those at risk for heart disease.
New studies have shown that incorporating this type of diet into your lifestyle can lower blood pressure, decrease the risk of heart disease, and increase your life span. One other benefit is that it’s delicious and easy to follow.
Omega 3 fatty acids are good for blood vessels and the brain, both of which can help prevent heart disease and improve quality of life. Taking in a Mediterranean diet that is rich in Omega 3 fatty acids has been proven to reduce the risk of strokes by up to 30% and decrease your chances of having a fatal heart attack by 25%.
Alzheimer’s prevention
Because a Mediterranean diet is low in saturated fat and sugar, it’s one of the best diets to follow for dementia prevention.
For example, when you allow your body to intake plenty of healthy Omega 3 fatty acids from fish or nuts instead of unhealthy saturated fats from meats, you’ll be protecting yourself against damage done by Alzheimer’s disease which has been known to result from high blood pressure.
Several studies show it’s also beneficial in lowering blood pressure and potentially lengthening your life span. Plus, because this eating style allows you to eat until you are full, it shouldn’t cause you to gain weight any more than eating a healthy amount of food.
Beneficial for mental health
The Mediterranean diet is also beneficial for mental health because it’s commonly referred to as “the happy diet.” It allows you to eat foods that are rich in Omega 3 fatty acids like olive oil, fish, flaxseeds, and walnuts. These types of fats not only help protect the brain against Alzheimer’s disease but can also improve other health conditions like depression and anxiety.
Omega 3 fatty acids help increase blood flow and brain performance by protecting the brain from Alzheimer’s disease.
This type of healthy fat also appears to promote better mood regulation, neurogenesis which helps with learning and memory, as well as overall mental health. In addition to consuming Omega 3 fatty acids through food, it can help to take fish oil supplements as well.
Reduced risk of diabetes and cancer
Studies show that those who follow a Mediterranean diet tend to also live longer than those on other diets. This is because the health (like Omega 3 fatty acids) helps reduce inflammation which can lead to diseases like cancer, heart disease, and diabetes.
There is also evidence that shows the Mediterranean diet can help fight off weight gain and prevent diabetes and cancer which both tend to be more common in those who are overweight or obese.
For example, when you take in a Mediterranean diet high in Omega 3 fatty acids from salmon it helps protect against colon cancer by decreasing inflammation.
This type of healthy fat also helps improve insulin sensitivity and decreases insulin resistance which prevents weight gain and can prevent diabetes. It does not mean you will have to give up all the tasty food, on the contrary.
There are even some fast food options on the table, but you need to make sure they are a tad healthier.
Making a few sacrifices like avoiding processed or refined foods (like sweets) then you can reap many health benefits like having more energy, protection against diseases like cancer, heart disease, and diabetes, and even a lower risk of Alzheimer’s disease. Most importantly, you’ll get to enjoy delicious food that is good for you.
