Health Benefits of Mediterranean Diet
The Mediterranean diet is supposed to be
the healthiest in the world, and that was reason enough for me to switch
to it! The diet has been scientifically proven by numerous studies to
promote good health in those who eat it, lowering the risk of developing
chronic and potentially fatal diseases.
Furthermore, the diet has also been shown to extend a healthy lifespan
in aging adults. This is because the calorie intake from a Mediterranean
diet is lower than other diets, and helps to preserve memory in
addition to lowering serious illness risk.
A Swiss study, in particular, compared
participants over the age of 70 who adhere to a Mediterranean diet with
those who ate more meat and animal products. It showed that those who
ate a Mediterranean diet were found to have a 20% higher chance of
living longer.
In practice, study participants that ate a
Mediterranean diet were shown to live two to three years longer on
average than those who did not.
What it Consists Of
Lots of fresh fruit and vegetables are staples of the Mediterranean
diet, as are legumes, nuts, and whole grains. Herbs and spices are
primarily used in order to flavor food. While olive oil is one of the
main sources of fat in this diet. Eggs, fish, poultry and red meat are
also eaten in small amounts.
Other Mediterranean Diet Benefits
Following a Mediterranean diet is purported to reduce the risk of
Alzheimer’s disease, cancer, heart disease, high cholesterol, high
triglycerides, and Parkinson's disease. This is because of the healthy
unsaturated fat intake from consuming nuts and olive oil as part of the
diet. Further contributing to lowering these risks are the high fiber
and nutrient content contained in the fruits and vegetables that make up
a significant part of it.
How to Make Your Diet More Mediterranean
1. Cook at home more often
Stock up on whole, unprocessed ingredients so you can control portion
sizes, salt, and calories. Stock your pantry and freezer with
Mediterranean-inspired staples such as canned tomatoes, whole-wheat
pasta, and frozen vegetables.
2. Get your protein from beans and fish
This doesn’t mean you have to stop eating meat completely – swap some of
it out for beans, nuts, and other plants. This will help you lower your
saturated fat intake while adding healthy nutrients, such as flavonols,
to your intake. Start by aiming to make a plant-based dinner once or
twice each week. Alternatively, try and make whole grains or vegetables
the focus of a meal, only using meat as flavoring.
3. Feel the love for olive oil
You should give heart-healthy olive oil
precedence over butter or lard. When it comes to vegetables, you can
drizzle them in olive oil to bring out their natural flavor. Olive oils
that are yellow or Green in color and have a pronounced odor and taste
are the ones to go for.
4. Allow yourself a glass of wine
If you enjoy a glass of wine, try and incorporate it into your meal and
avoid drinking the rest of the time. Drinking wine in moderation
increases good cholesterol, regulates blood sugar and even helps with
digestion. Red wine, in particular, will also give you a healthy dose of
resveratrol, which is good for the heart.
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