What are the mediterranean diet health benefits?

There are many health benefits associated with the Mediterranean diet. Traditional eating habits in Mediterranean countries like Italy, Greece, and Spain form the basis for this diet. There is a strong presence of fruits, vegetables, whole grains, legumes, nuts, and olive oil in the Mediterranean diet. A moderate amount of fish, chicken, and red meat is also included. The diet is low in saturated fat and sugar.

This diet has many health benefits due to the quality and quantity of the recommended foods to eat. Find out what they are.

1. Cardiovascular health

The Mediterranean diet is beneficial for heart health. This diet is high in fruits, vegetables, whole grains, and healthy fats and low in saturated fat and sodium. Antioxidants and polyphenols are also abundant in the Mediterranean diet, which benefits the heart's health. Researchers have found that the Mediterranean diet reduces the risk of heart disease by 30%.

2. Cancer prevention

Mediterranean eating has been linked to a reduced risk of cancer. This diet is high in fruits, vegetables, whole grains, and healthy fats from olive oil and nuts and low in red meat and processed foods. A study found that people who followed a Mediterranean diet were less likely to develop cancer than those who didn’t follow this diet. The Mediterranean diet may help prevent cancer by reducing inflammation and oxidative stress, both of which can increase the risk of cancer.

Credit: link.springer.com/article/10.1007/s13679-022-00481-1

3. Brain health

Alzheimer's disease is reduced, and cognitive functions are improved by the Mediterranean diet, according to research. In one study, older adults who consumed a Mediterranean diet showed fewer signs of age-related brain shrinkage. There was also an association between Mediterranean diets and improved memory.

According to another study, people who ate a Mediterranean diet experienced a reduced rate of cognitive decline. The mental health benefits of the diet are believed to be a result of its high antioxidant and anti-inflammatory levels.

4. Diabetes prevention

Lowering blood sugar is one of the benefits of the Mediterranean diet. It is said that the Mediterranean diet is the way how humans are supposed to eat because of the nature of the food.

It can benefit people with metabolic syndrome by stabilizing their blood sugar levels. Studies show that people with polycystic ovary syndrome (PCOS) and diabetes can benefit from the Mediterranean diet.

This diet has several benefits, including improved insulin sensitivity, reduced cardiovascular risk, lower blood pressure, and weight loss. The Mediterranean diet contains antioxidants and omega-3 fatty acids, which lower inflammation markers and blood sugar levels.

5. Weight loss

The pyramid of Nutrition is a diagram that illustrates the amount of healthy foods that should be consumed daily. Veggies, fruits, and whole grains are the three base components of the pyramid that emphasize their importance. Lean meat and dairy are represented in the middle of the pyramid. Fats and oils are represented at the top of the pyramid.

There is a similarity between the Mediterranean diet and the Pyramid of Nutrition. A Mediterranean diet is more lenient than the Pyramid of Nutrition, allowing people to eat moderate amounts of cheese and red wine. With its combination of healthy fats, carbohydrates, and low meat consumption, a Mediterranean diet is excellent for losing weight. Antioxidants and monounsaturated fats are also abundant in a Mediterranean diet, which provides many health benefits.

Credit: healthline.com

6. Lower Blood Pressure and LDL Cholesterol Levels

Monounsaturated fat, a fat that is abundant in olive oil and nuts and, therefore, in the Mediterranean diet, has been shown in many studies to help lower blood pressure. It does this in the following ways:

The monounsaturated fats found in the Mediterranean diet increase the production of HDL (good) cholesterol and decrease the production of LDL (bad) cholesterol. This results in an improvement in the cholesterol profile, which usually lowers blood pressure.

Monounsaturated fat improves blood flow and therefore lowers blood pressure.

Monounsaturated fat helps reduce inflammation, which is a major contributor to high blood pressure.

To sum up

Mentally and physically, this diet is beneficial to your health in many ways. We recommend trying it out and exercising to see how you feel. Most people who have tried the Mediterranean diet say that they feel healthier, more energetic, and more mentally clear after trying it. We hope this blog post has provided you with additional information about the Mediterranean diet.