A Mediterranean diet provides essential monounsaturated fats from olive oil and nuts; omega-3 fatty acids found in fish such as salmon; fiber, vitamins, minerals, and protective phytochemicals from whole grains and produce. Kickstart your day right with steel-cut oats with fruit or an egg white omelet packed with protein!
Another study, Cordioprev randomized controlled trial, showed that those following a Mediterranean diet experienced less rapid decline of kidney function – making this diet the first of its kind proven to slow its decline.
1. Lower Risk of Cardiovascular Disease
A Mediterranean diet is rich in unsaturated fats found in olive oil, nuts, seeds and legumes; animal proteins are limited while focus is given to whole grains, fruits and vegetables. Furthermore, this diet discourages consumption of ultra-processed food like soda pop, candy and processed meat products.
Dietary patterns that include Mediterranean influences have also been associated with reduced cardiovascular disease surrogates, according to studies. One 2015 research paper concluded that following this diet resulted in an approximately 3.0 mmHg drop in systolic blood pressure and 4.1% decrease in diastolic pressure levels.
Recent research demonstrated that following the Mediterranean diet can reduce kidney function decline among those with diabetes. This may be related to its impact on gut bacteria which reduce TMAO levels.
2. Lower Risk of Type 2 Diabetes
The Mediterranean Diet (MedDiet) emphasizes plant-based foods and healthy fats like olive oil, nuts and fish as part of its core meal plan. Red meat, processed food, sugary beverages and salt should all be limited or avoided altogether while fruit and wine can still be enjoyed responsibly during meals and as social gathering spaces for friends and family members.
But you don’t have to move all the way down south Europe to adopt this way of eating; just making small adjustments like switching to steel-cut oats, creating a healthy smoothie with fresh fruits and veggies, or enjoying lean chicken breast with roasted vegetables can make an enormous difference in how well your health. Replace sugary drinks with water or herbal tea, and include some toasted nuts as part of each daily meal – one randomized clinical trial found that obese participants who followed a Mediterranean diet for two years experienced changes to their gut microbiota with increases in Bacteroides Prevotella, Faecalibacterium prausnitzii genera among others!
3. Lower Risk of Stroke
Diets that promote heart health contain “good” monounsaturated fats such as olive oil, nuts and seeds; beneficial omega-3 fatty acids from fish; whole grains; vegetables, fruit and fiber; vitamins minerals and phytochemicals that provide protection. Together these nutrients work as an arsenal against heart disease and stroke risk.
According to the PURE study, Mediterranean diet was linked with a 13 percent lower stroke risk among those already at high risk of cardiovascular disease – this finding held especially true among women.
Another study from the Nurses’ Health Study demonstrated how following a Mediterranean-style diet could aid healthy aging by decreasing dementia risks, cognitive decline, and depression. These advantages may be explained by its ability to reduce inflammation, improve insulin sensitivity and control blood pressure levels.
4. Lower Risk of Cancer
A Mediterranean diet rich in olive oil, fruits and vegetables, nuts and fish provides many essential nutrients that have been shown to protect against cancer. These include soluble fiber from whole grains; “good” monounsaturated fats from olive oil, avocados and nuts; omega-3 fatty acids from fish; vitamins A, C, E and K as well as folate as well as phytochemicals such as lycopene, indole-3-carbinol sulforophane polyacetylenes found in cruciferous vegetables.
Research has also demonstrated the efficacy of Mediterranean diets on prostate cancer risk reduction and radiation treatment recovery speed for breast cancer, respectively. Lycopene and selenium consumption plays a pivotal role in these protective benefits; Tomatoes, watermelons, papayas and apricots contain abundant amounts of this antioxidant; while shellfish, poultry eggs meat whole grains walnuts also boast plenty of selenium content.
5. Lower Risk of Mental Health Issues
The MedDiet is an eating plan consisting of whole foods such as fruits, vegetables and legumes; lean proteins from fish, poultry and nuts; healthy fats from olive oil, nuts, seeds and avocados; moderate amounts of dairy and wine consumption; as well as minimal added sugar, processed meats and sodium intake. Other diets like the DASH Diet follow some MedDiet guidelines as well.
The MedDiet contains essential nutrients that work together to produce its many advantages, including monounsaturated fats found in nuts and olive oil; omega-3 fatty acids from fish; fiber, vitamins, minerals, and phytochemicals found in whole grains and fruits – all known to decrease depression, stress and negative emotions. Research has proven their value.
