What are the health benefits of the Mediterranean Diet? Some of the front-line health benefits are improved cardiovascular health; heightened brain and cognitive function; lowering inflammation and oxidative stress; weight management and lowering the risk of different types of cancers. In summary, a Mediterranean diet consists of mostly plant-based foods and healthy fats.
What are the health benefits of the Mediterranean Diet? iStock-photo credit: monticelllo
Some of the Mediterranean Diet foods are:
Fruit and Vegetables such as broccoli, spinach, lettuce, brussels sprouts, apples, bananas, oranges, strawberries, watermelon, peaches, cherries, etc.
Whole Grains such as brown rice, quinoa, whole grain bread, whole grain pasta, barley, oats, etc.
Healthy Fats such as almonds, walnuts, pistachios, sesame seeds, sunflower seeds, Hazelnuts, Flaxseeds, etc.
Proteins such as chicken, fish, eggs, milk, etc.
Here are the many benefits of the Mediterranean Diet:
- It lowers the risk of cardiovascular disease which includes a heart attack or stroke.
- It helps to support managing a healthy weight.
- It helps to lower the risk of brain related diseases such as Alzheimer’s or Dementia.
- It supports healthy blood sugar levels such as maintaining good blood pressure and cholesterol levels.
- Supports positive gut health by creating positive beneficial bacteria.
- It helps with longevity.
Mediterranean Diet Meal Recommendations
To Eat At Every Meal it should be fruits, vegetables, whole grains, extra virgin oil.
Eat at least 3 servings A week.
- Fish, seafood, nuts, legumes.
Limit To One Serving Day
- Chicken, low-fat dairy, eggs, etc.
Limit To One Serving A Week
- Red Meat, Sweets
On the Mediterranean diet it is advisable to consume little to no red meat. As well as little to no sweets, sugary drinks or butter. And a moderate amount of natural cheese and yogurt.
One of the reasons why the Mediterranean Diet is so popular is because studies have shown that people that eat in these Mediterranean countries in the mid 20 century were linked to a reduced risk of coronary artery disease.
The American Heart Association recommends this diet as a heart healthy diet. The Mediterranean diet recommends limiting saturated and trans fats. It encourages eating unhealthy unsaturated fats including Omega 3 fatty acids.
The Foods That Should Be Limited On the Mediterranean diet:
- Alcohol
- Highly processed foods
- Refined Carbohydrates
- Drinks that have sugar such as fruit juices and sodas.
- Processed Meats
It limits foods that are high in sodium and sugar, refined carbohydrates. And it favors foods that are high fiber and antioxidants.
The Bottom Line is the health benefits of following a Mediterranean diet is it will lower the risk of cardiovascular disease; it will help to manage a healthy weight; it will help to lower the risk of brain related diseases, and it also helps to supports positive gut health.
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