Mediterranean diet: proven health benefits

The traditions 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 tasty, high-quality and healthy food, but also gives us the right 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 coast of the Mediterranean was based on foods rich in fiber such as fruits and vegetables, as well as high-quality fats and proteins, and sometimes a glass of locally produced natural wine. This diet is considered preventive, as 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, it has only grown in popularity since the early 1990s, when a Harvard University doctor demonstrated it as a heart-healthy diet, a simple and quick way to lose weight and fight some of the common diseases of the Western world. .

The benefits of the Mediterranean diet

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

Numerous studies show that this diet can protect against the development of cardiovascular disease, metabolic complications, depression, cancer, type 2 diabetes, obesity, dementia, Alzheimer's and Parkinson's disease. And on top of 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 diet. But the truth is that it is due to a combination of their lifestyle and diet, which contribute to longevity and low disease rates.

According toHarvard School of Public Health"Our analysis shows that with regular physical activity and not smoking, more than 80% of coronary disease, 70% of stroke and 90% of type 2 diabetes can be avoided with healthy food that is 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, kidney 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 kefir or yogurt rich in probiotics (used in moderation);
• red meat is consumed 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 studying the health benefits of the Mediterranean diet attributes at least some of its legendary health benefits to the copious amounts of olive oil added to nearly every meal. Olives themselves are an ancient food, as olives have been growing in areas around the Mediterranean since around 3000 BC.

Olive oil is one of the omega-3 fatty acids and has numerous health benefits that are confirmed by numerous 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 your saturated fat intake 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 mainly consists 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 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 per day?Although recommendations vary based on diet and your specific calorie 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 that some nutritionists recommend for their heart patients.

Just remember that not all olive oils are the same. Unfortunately, most manufacturers trying to cash in on the benefits of olive oil have rushed the market with all kinds of counterfeit products that are imitations and far inferior to 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 that the label says "Extra Virgin Olive Oil" and that it is cold pressed. You should only use it in its raw form - only then does it retain and introduce into your body all its natural vitamins, essential fatty acids, antioxidants and other nutrients.

8 Benefits of the Mediterranean diet

The advantages of the Mediterranean diet are as follows:

1. Almost no processed food 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 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 fruit or small amounts of homemade desserts that contain natural sweeteners like honey.

In addition to plant foods, another important food in the Mediterranean diet is wild fish (natural, 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 central to the diet.

While most people in the Mediterranean region are not vegetarians, animal meat is almost reduced 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 looking to lose weight and improve things like cholesterol levels, heart health, and an increase in omega-3 fatty acids.

2. It helps you lose weight naturally

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

The Mediterranean diet focuses on healthy fats, relatively few 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 putting on extra pounds. it allows you to control your blood sugar levels and also improves your mood and energy levels. But sticking to more plant-based foods, legumes, and whole grains (especially soaked and sprouted grains) also does a great job of supplying your body with everything you need without causing weight gain.

3. Improves heart health

Research shows that more adherence to the traditional Mediterranean diet is associated with a significant reduction in mortality from various diseases, especially cardiovascular, since this diet includes foods rich in monounsaturated fats and omega-3 fatty acids. Many studies suggest 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%.

Research 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 conducive to lowering blood pressure.

Olive oil is also useful in the treatment of hypertension, as 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. Keep in mind that in some cases, low cholesterol is worse than high cholesterol. People who live in the Mediterranean region generally do not try to maintain healthy cholesterol levels, because they get a lot of healthy fats from food.

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 to omega-3 fatty acids and the high content of fiber, antioxidants and polyphenols 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 delays tumor growth thanks to numerous antioxidants and active ingredients. Many studies show that olive oil also acts as a natural cure for cancer. Consumption of olive oil 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 the Mediterranean diet may be so beneficial for preventing diabetes is that it helps controlexcess insulin, the hormone that controls blood sugar levels, makes us gain weight and maintain excess weight despite dieting.

By regulating blood sugar levels with a balanced intake of whole foods that contain healthy fatty acids, quality proteins and some low-sugar carbohydrates, we help the body burn fat more efficiently and release more energy. A diet with little sugar and lots of fresh fruits and vegetables and fat is a natural remedy for diabetes.

According toAmerican Heart AssociationThe Mediterranean diet contains more healthy fats than the standard Western diet, which is dominated by saturated and trans fats. The Mediterranean diet is balanced roughly like this: 40 percent complex carbohydrates, 30-40 percent healthy fats and 20-30 percent quality protein food. 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. 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 levels and physical activity will be higher.

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

While some Mediterranean diets throughout the Mediterranean are high in carbohydrates, such as 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 drops 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 right from the start. They tend to eat three meals a day, getting plenty of fiber and healthy fats. Many people have their biggest meal in the middle of the day, rather than at night, which gives them a chance to use that food for energy while they're still active.

This is in stark contrast to the standard Western diet, where people often skip breakfast, snack on high-calorie foods high in carbohydrates and sugar during the day, and eat heavily at night with 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 plenty of anti-inflammatory vegetables and fruits, are known to help fight cognitive decline caused by aging. 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. It can help prolong life

A diet rich 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 source of fat in the Mediterranean diet. Time and time again, studies show 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 these diseases are today the leading causes of death in developed countries - especially cardiovascular diseases.

In a famous studyLyon Diet Heart Study, people who had a heart attack between 1988 and 1992 were advised 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 from 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 major changes in cholesterol levels, which tells us that heart disease is not just related to high cholesterol. resultsLion Studythey were so impressive and revolutionary 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 longer, more fulfilling lives.

8. Helps you de-stress and relax

This diet encourages people to spend time in nature, get good sleep, and get together to eat home-cooked, healthy food—all of which are 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 (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 disrupting the balance between your health and weight. Dieters have the luxury of light dinners, delicious home-cooked meals almost every day, and staying physically active are other important factors that help you stay in good spirits.

In addition, the history of the Mediterranean diet also includes a fondness for natural red wine, which is considered beneficial if 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 without chronic diseases and complications related to stress, hormonal imbalance, fatigue, inflammation and weight gain.