What is the Mediterranean diet and how can it help you?

By Steven Reinberg Health Day Reporter

THURSDAY, Jan. 26, 2023 (HealthDay News) — If you’re looking for a healthy way to eat that has stood the test of time, the Mediterranean diet may be your best bet.

“The Mediterranean diet has many health benefits,” says Rahaf Al Bochi, spokesperson for the Academy of Nutrition and Dietetics. “The Mediterranean diet has been linked to a lower risk of heart disease, diabetes, certain cancers and cognitive decline. It is also associated with improved fertility and pregnancy outcomes.”

But what exactly is the Mediterranean diet?

“The Mediterranean diet emphasizes lots of vegetables, fruits, beans, lentils, whole grains, nuts, seeds, olive oil, herbs and spices,” says Al Bochi. “Dairy products, fish and poultry are eaten a few times a week, while red meat and processed meat are eaten less frequently.”

It also emphasizes mindfulness and the pleasure of eating. “Part of that is being aware of your body’s hunger and fullness cues, guiding you on how much food to eat, and that would help you reach your health goals,” she said.

“The Mediterranean diet is more than just foods to eat,” Al Bochi said. “It’s a way of life that encourages eating with friends and family, socializing around meals, eating mindfully, and integrating daily movements.”

How to start the Mediterranean diet

“To start, focus on one food that you can add to your meals and build on that starting point,” Al Bochi said.

The American Heart Association says that the Mediterranean diet is a term that describes traditional eating habits in the 16 countries bordering the Mediterranean Sea. Although it focuses on healthy eating, it allows moderate amounts of wine with meals and dessert is OK, although it’s usually fruit rather than sweets.

The diet also limits added sugars, sugary drinks, highly processed salty foods, refined carbohydrates, saturated fats, and fatty or processed meats.

This type of diet has many health benefits, including an important role in preventing heart disease and stroke, preventing obesity, diabetes, high cholesterol and high blood pressure.

Health Benefits of the Mediterranean Diet

All that healthy eating translates to better health, experts say.

Some evidence exists that a Mediterranean diet rich in virgin olive oil can help the body eliminate excess cholesterol and keep blood vessels open, according to the AHA.

And commenting on a recent study in the journal Neurology on the benefits of a Mediterranean diet for brain health, Heather Snydervice president of medical and scientific relations for the Alzheimer’s Association, said the diet could also help prevent dementia.

“When we look at Alzheimer’s disease, cognition, and cognitive decline, we’ve consistently found that diets like the Mediterranean diet are associated with lower risk later in life. What they all have in common, it’s that a balanced diet ensures that your brain has the nutrients it needs,” Snyder said. “I think what we know is that what’s good for your heart is good for you. your brain, so eat a balanced diet.”

A list of foods in the Mediterranean diet

Harvard Health suggests switching from the fats you currently use to extra virgin olive oil in cooking, salad dressings and instead of butter. Here are some other foods you want to eat:

SOURCE: Rahaf Al Bochi, RDN, LD, Olive Tree Nutrition, spokesperson, Academy of Nutrition and Dietetics

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