• The article talks about how the traditional Mediterranean diet has been associated with improved health, such as lower cholesterol and a reduced risk of developing chronic diseases.
• The Mediterranean diet includes eating a variety of plant-based foods, including fruits, vegetables, whole grains, legumes and nuts.
• It also includes consuming healthy fats like olive oil and including moderate amounts of fish and poultry in one’s diet.
The Benefits of the Mediterranean Diet
The traditional Mediterranean diet has long been associated with improved health outcomes due to its focus on plant-based foods, healthy fats, and moderate consumption of fish and poultry. This dietary pattern is rich in antioxidants, fiber, vitamins, minerals and other essential nutrients that may help reduce the risk for chronic diseases such as heart disease, diabetes and cancer.
What is the Mediterranean Diet?
The Mediterranean diet is based on the traditional dietary patterns of people living in countries bordering the Mediterranean Sea. It typically consists of an abundance of fruits, vegetables, whole grains (such as breads), legumes (such as beans) nuts , seeds , herbs and spices , olives or olive oil , dairy products (mostly cheese and yogurt), fish , poultry (e.g., chicken or turkey) eaten in moderation , eggs consumed in moderation , red wine consumed in moderation . This type of eating pattern also encourages limiting red meat intake to occasional consumption only.
Health Benefits Associated With Adherence To The Mediterranean Diet
Studies have shown that following a Mediterranean style diet can result in numerous health benefits such as: lowered levels of bad cholesterol; reduced risk for heart disease; decreased risk for stroke; better glycemic control among diabetics; lower blood pressure; reduction in inflammation markers which are associated with cancer; decreased obesity rates among children; increased cognitive function among adults; increased sense of well-being & improved quality life scores for individuals who have chronic illnesses . Additionally this dietary pattern may also be beneficial for reducing symptoms related to depression & anxiety .
How To Follow A Mediterranean Diet
In order to reap all the potential benefits associated with following a traditional mediterranean diet it is important to focus on consuming plenty of fruits & vegetables along with whole grains & legumes each day. Healthy fats should come from sources like olive oil while limiting red meat intake & moderate amounts should be consumed when choosing poultry or fish . Finally it is beneficial to include some form dairy products into one’s daily routine but these should be low fat options when available .
Overall evidence suggests that adhering to a traditional mediterranean style diet can offer numerous health benefits including reductions in cholesterol levels & improved glycemic control for those with diabetes . Additionally this type of eating pattern may also reduce risks for certain cancers while improving mental well-being & overall quality life scores . To follow a mediterranean style diet focus on consuming lots of plant based foods along with healthy fats from sources like olive oil while limiting red meat intake when possible .