Mediterranean diet: proven health benefits

The traditions of the Mediterranean diet came to us from the historical region, the Mediterranean basin - the Mediterranean Sea (Southern Italy, Greece, Turkey and Spain). The Mediterranean diet not only offers the opportunity to eat tasty, high-quality and healthy food, but it also offers a real 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 is actually a way of life. For thousands of years, the Mediterranean diet has been based on high-fiber foods such as fruits and vegetables, along with quality fats and proteins, and the occasional 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.

This diet, which originated in Italy thousands of years ago and spread to Greece, Spain and other areas of the Mediterranean, now allows people around the world to improve their health and extend their lives. While this diet has been around for thousands of years, it has only grown in popularity around the world since the early 1990s, when a doctor at Harvard University proved it to be beneficial for heart health and an easy and fast way to lose weight. to fight some of the common diseases of the western world.

The benefits of the Mediterranean diet

The Mediterranean diet is considered by many nutritionists to be one of the healthiest for the heart, as it contains plenty of anti-inflammatory foods, plenty of vegetables and fruits, and healthy fats.

Several studies have shown that this diet can protect against cardiovascular disease, metabolic complications, depression, cancer, type 2 diabetes, obesity, dementia, Alzheimer's disease, and Parkinson's disease. against the development. In addition to 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 a single factor, such as their diet. But the truth is that it is due to a combination of their lifestyle and diet that contributes to longevity and low rates of disease.

Based onHarvard School of Public Health"Our analysis shows that in addition to regular physical activity and not smoking, more than 80% of coronary heart disease, 70% of strokes and 90% of type 2 diabetes can be avoided by eating healthy foods thatare part of the traditional Mediterranean diet. "

What foods does the Mediterranean diet include?

Here are some foods you can eat with a 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 (such as beans, beans, peas, lentils, chickpeas, etc. );
• herbs and spices (such as oregano, rosemary and parsley);
• whole grain;
• wild fish and seafood (at least twice a week);
• poultry, eggs, cheese, goat's milk and probiotic-rich kefir or yogurt (used in moderation);
• red meat is eaten 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 (up to 1 glass).

The importance of olive oil

Almost all researchers who study the health benefits of the Mediterranean diet attribute at least some of its legendary health benefits to the large amounts of olive oil added to nearly every meal. The olive itself is an ancient food, as olive trees have been growing around the Mediterranean since around 3000 BC.

Olive oil is one of the omega-3 fatty acids, and many studies have confirmed its beneficial effects on health. Scientific evidence suggests that consuming 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 benefit, you should replace your saturated fat intake with an equal amount of olive oil so as not to increase your overall calorie intake.

Olive oil contains many compounds called phenols, which are powerful antioxidants that can reduce inflammation and fight free radicals. Olive oil consists mainly of monounsaturated fatty acids, the most important of which is oleic acid. Oleic acid is known to have extremely beneficial effects on the cardiovascular system, which is not the case for 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. Some studies show that 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?While recommendations vary based on diet and specific caloric needs, one to four tablespoons of olive oil per day is beneficial for humans. It is estimated that people living in the Mediterranean region consume three to four tablespoons of olive oil per day, which is the amount recommended by some nutritionists for their heart patients.

Remember that not all olive oils are created equal. Unfortunately, most producers who try to cash in on the benefits of olive oil have rushed to the market with all kinds of fake products that are imitations and far worse than the quality products. The problem is that these oils are made from olives that are not always harvested or processed properly, which can destroy many of their beneficial nutrients and turn 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. It should only be used in its raw form - only then will it retain and deliver all the natural vitamins, essential fatty acids, antioxidants and other nutrients to your body.

8 beneficial effects of the Mediterranean diet

The benefits of the Mediterranean diet are as follows:

1. Virtually no processed food and sugar

The diet consists mainly of natural foods and ingredients such as olive oil, legumes, fruits, vegetables, whole grains and small amounts of animal products (only "organic" and locally produced). Unlike the typical "Western diet", the Mediterranean diet is low in sugar and completely eliminates any GMO-containing foods or artificial ingredients such as high-fructose corn syrup, preservatives and flavor enhancers. When craving something sweet, people usually eat sweet fruits or small amounts of homemade desserts that contain natural sweeteners such as honey.

In addition to plant foods, another important ingredient of the Mediterranean diet is wild fish (naturally occurring and not farmed), as well as moderate consumption of cow, goat or sheep cheese and yogurt, which provide healthy fats and cholesterol. Fish such as sardines and anchovies form a central part of the diet.

While the majority of people living in the Mediterranean region are not vegetarians, animal meats are almost kept to a minimum in their diet, which is not the case for fish, which is a lighter and healthier food. The Mediterranean diet can benefit those who want to lose weight and improve things like cholesterol, heart health, and increase omega-3 fatty acids.

2. Helps in natural weight loss

If you want to lose weight (without starving yourself) and keep it off for the rest of your life, the Mediterranean diet can help. The effectiveness of this diet in reducing excess weight has been tested by many people around the world. Not only does it help you lose weight, but it also enables natural control.

The Mediterranean diet focuses on healthy fats, relatively low carbohydrates, and higher amounts of high-quality proteins. Fish, dairy products and organic meats from naturally fed animals contain the healthy fatty acids your body needs. Eating these foods will help you feel full without being overweight. it allows for blood sugar control and improves mood and energy levels. But sticking more to plant foods, legumes, and whole grains (especially soaked and sprouted grains) will also provide your body with everything it needs very well without causing weight gain.

3. Improves heart health

Studies show that greater adherence to the traditional Mediterranean diet is associated with a significant reduction in mortality from various diseases, especially cardiovascular disease, as this diet contains foods rich in monounsaturated fats and omega-3 fatty acids. Several studies suggest that the striking protective effects of the Mediterranean diet are due to the high levels of alpha-linolenic acid (ALA) found in olive oil. For this reason, the Mediterranean diet reduces cardiac death by 30% and sudden cardiac death by 45%.

year researchWarwick Medical Schoolalso show that those who consume more sunflower oil have higher blood pressure than those who consume more olive oil. This is because olive oil lowers blood pressure better.

Olive oil is also useful in treating high blood pressure 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. Remember that in some cases low cholesterol is worse than high cholesterol. People living in the Mediterranean region generally do not strive to maintain healthy cholesterol levels because they get a lot of healthy fats from their diet.

4. Helps fight cancer

According to the magazineEuropean Journal of Cancer Prevention"The cancer-preventing biological mechanisms associated with the Mediterranean diet are activated by the balanced ratio of omega-6 and omega-3 fatty acids, as well as the high fiber, antioxidant and polyphenol content found in fruits, vegetables, olive oil and wine. "

Plant foods, especially fruits and vegetables, are the cornerstones of the Mediterranean diet. It helps fight cancer, protects DNA from damage, stops cell mutation, reduces inflammation and delays tumor growth, thanks to its many antioxidants and active ingredients. Several studies have shown that olive oil also works as a natural cure for cancer. Consumption of olive oil reduces 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 levels 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 treats diabetes

Evidence suggests that the Mediterranean diet contains 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 can be so beneficial in preventing diabetes is that it helps regulate excess insulin, the hormone that regulates blood sugar levels, making you gain weight and maintaining excess weight despite dieting.

By controlling blood sugar levels, we help the body burn fat more efficiently and release more energy by eating a balanced intake of whole foods containing healthy fatty acids, quality protein and some low-sugar carbohydrates. A diet low in sugar and high in fresh fruit, vegetables and fat is a natural remedy for diabetes.

Based onAmerican Heart AssociationThe Mediterranean diet contains more healthy fats than the traditional Western diet, which is dominated by saturated and trans fats. The Mediterranean diet is roughly balanced as follows: 40 percent complex carbohydrates, 30-40 percent healthy fats, 20-30 percent quality protein foods. Since this balance is somewhat ideal for maintaining a normal body weight and avoiding hunger, it is a good way for the body to remain in hormonal homeostasis, so insulin levels return to normal in some people. This also means that, as a side effect, someone's mood is more likely to remain positive and the person will be more relaxed, have higher energy levels and be more physically active.

The Mediterranean diet almost completely eliminates the use of sugar, since initially people ate only sweet fruits, wine and sometimes locally produced 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 around the Mediterranean are high in carbohydrates, for example in the form of 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 blood sugar spikes and lows, which can affect energy levels and mood.

The majority of people living in Mediterranean countries eat breakfast within an hour or two of waking up, which helps keep blood sugar levels in balance right from the start. They used to eat three times a day, consuming lots of fiber and healthy fats. Many people eat their biggest meal in the middle of the day, rather than at night, which gives them the opportunity to use that food as a source of energy while still being active.

This is in stark contrast to the standard Western diet, in which people often skip breakfast, eat foods high in calories, carbohydrates and sugar during the day, and eat a lot at night while leading a sedentary lifestyle.

6. Improves brain function and mood

The Mediterranean diet can be used as a natural remedy for Parkinson's disease, Alzheimer's disease and dementia. Cognitive impairment can occur when the brain does not get enough dopamine, an important chemical for normal motor function, mood regulation, and thinking.

Healthy fats like olive oil and nuts, along with plenty of anti-inflammatory vegetables and fruits, are known to help fight age-related cognitive decline. They help combat 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 the beneficial microflora of the gut and colon in general, which we know is associated with cognitive function, memory, and mood disorders.

7. It can help prolong life

A diet rich in fresh, plant-based foods and healthy fats seems to be a winning combination for longevity. Unsaturated fats found in olive oil and some nuts are the main sources of fat in the Mediterranean diet. Studies show again and again 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 the leading causes of death in developed countries today - especially cardiovascular diseases.

In a famous studyLyon diet heart study, people who had a heart attack between 1988 and 1992 were advised to either follow a standard post-heart attack diet low in saturated fat or follow a Mediterranean diet. About four years later, follow-up results showed that those following the Mediterranean diet had 70% less heart disease—about three times the risk reduction achieved with most cholesterol-lowering drugs! To the doctors' surprise, the mortality rate of those following the Mediterranean diet was also 45% lower than that of the traditional low-fat diet.

These results were the same, although there was no significant change in cholesterol levels, showing that heart disease is not just related to high cholesterol. resultsLion studythey were so impressive and groundbreaking that the study had to be stopped early for ethical reasons so that all participants could follow a higher-fat Mediterranean diet and enjoy the benefits of living longer and fuller lives.

8. Helps relieve stress and relax

This diet encourages people to spend time in nature, get a good night's sleep, and get together to eat healthy, home-cooked meals—all great ways to relieve stress and prevent inflammation. In general, people living in Mediterranean countries spend a lot of time outdoors in nature; eat with family and friends (not alone or on the go); and make time for laughter, dancing, gardening and hobbies.

We all know that chronic stress can reduce your quality of life by throwing off the balance between your health and your weight. Dieters enjoy the luxury of leisurely dining at a slow pace, eating delicious local food almost every day, and staying physically active are other important factors that help maintain a good mood.

In addition, the history of the Mediterranean diet includes a love of natural red wine, which is considered beneficial when consumed in moderation. For example, red wine can help fight obesity. The Mediterranean diet is a smart, healthy lifestyle choice that ensures a longer life free from the complications of chronic disease and stress, hormonal imbalance, fatigue, inflammation and weight gain.