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Mediterranean diet – 4 things to know

At this point, you probably already know that the Mediterranean diet Is great for your health. Research proves over and over again that individuals who put an emphasis on produce, fish, whole grains, and wholesome fats not only weigh less, but also can lower the risk for heart disease, depression, help to manage irritable bowel syndrome and dementia. So what are you waiting for? Here are the fundamentals: Eliminate the industry jargon, eat seasonally, and get more (whole-grain) breads.

The Mediterranean diet is also called Mediterranean cuisine, Mediterranean cuisine or diet, Crete diet, or similar. It is not a special diet, but a healthy and balanced way of eating, based on the cooking and eating habits of the different countries bordering the Mediterranean Sea. It became known and popular after mortality statistics showed that the population of Mediterranean countries lived longer and healthier on average than other Europeans. One of the reasons for this was recognized to be the different eating habits of the people, which are now reflected in the recommendations of the Mediterranean diet (see below). Its great advantage for health lies in the selection and composition of individual foods, which result in an optimal balance of nutrients.

Choose the healthiest fats

Olives And their oil are cornerstones; proceed for just four to six servings each day (a serving may be 1 teaspoon. Olive oil delivers healthy monounsaturated fats and plant chemicals known as polyphenols.

Cold-pressed olive oil is also a good source of antioxidants (see above) and vitamin E. It is also rich in monounsaturated fatty acids, which are said to protect against heart disease, and is used in Mediterranean cuisine in place of butter, margarine, or other fats.

best mediterranean diet plan

Pick nuts, seeds, and legumes

All these Are a excellent source of protein and fiber; seeds and nuts also give healthy fats and antioxidants. Eat a serving of legumes (1/2 cup, cooked)–found in hummus or lentil soup–at least two times per week and a small portion of nuts daily (about 1 Tbsp.g or 10 to 12 tsp or walnut halves).

Both provide vitamins, minerals, trace elements, essential fatty acids, and phytosterols, which protect the heart.


Wine is allowed in moderation (depending on personal condition and pre-existing diseases, a maximum of two glasses for men, one glass for women) and usually with meals. Especially the polyphenols (red pigments) contained in red wine are supposed to have positive effects on health as antioxidants (see above). Red grape juice also fulfills these criteria!

The Mediterranean diet is rich in carbohydrates contains many mono- and polyunsaturated fatty acids, especially the healthy omega-3 fatty acids, and very few saturated fatty acids and trans fats. The high content of antioxidants (see above), fiber, minerals, trace elements, and vitamins are highly valued.

mediterranean diet mixed nuts

Concentrate on eggs and fish

Aim To eat a 4-oz. Eggs can also be on the menu: Whip them in a vegetable frittata. Lean meat and poultry are OK, also, in moderation. Both foods are a great and rich source of omega fatty acids which are super healthy. An added benefit is you will literally be feeding your brain eating these foods rich in omega fatty acids, food for thought!

Fatty fish.
It is an excellent source of healthy omega-3 fatty acids, which have anti-inflammatory and vasodilatory effects, improving blood flow.

salmon great mediterranean diet food

RELATED: Mediterranean diet for Irritable bowel syndrome relief

Fruits, vegetables, and herbs

A high proportion of fruits, vegetables, and fresh herbs in the diet can protect against diseases such as cancer and heart attacks. This is because they contain various vitamins and phytochemicals (including flavoring and coloring agents), which are antioxidants that can intercept highly reactive oxygen molecules that can contribute to cell damage. Therefore, tomatoes, which are very popular in Mediterranean cuisine and contain high amounts of the antioxidant lycopene, are recommended. Other bioactive plant substances can strengthen the immune system, have cholesterol-lowering, anti-inflammatory and digestive effects, and much more.

Do consume (some) dairy

Refined carbs lack nourishment and may wreak havoc on your blood sugar. Whole grains are greatest; have four small daily parts of bread that is unsalted, or try a pasta made from quinoa. And always eat grains with healthful protein and fats. Incorporate sprouted or fermented fries (hello, sourdough!)

milk great choice for mediterranean diet

For easier digestion and better nutrient absorption. Or search for creative strategies to swap out blossoms, such as using spaghetti squash instead of noodles. Make Water a go-to. Many Mediterraneans sip espresso after meals to aid digestion. In North Africa, they choose blue-green green tea Together with mint to exactly the same reason.

Studies (see below) show the positive effects of this nutrient composition on health. For example, the composition of blood lipids can be improved, among other things: LDL cholesterol (the “bad” cholesterol) and triglycerides (also among the “bad” fats) are lowered. In contrast, HDL cholesterol (the “good” cholesterol) increases. This reduces the risk of arteriosclerosis, thrombosis, heart attacks, and inflammation processes can be counteracted.

General recommendations

In summary, some general recommendations for a healthy diet in the sense of the Mediterranean cuisine can be given:

A high daily intake of plant foods such as fruits, vegetables, potatoes, beans, nuts, seeds, and grain products such as bread and pasta, preferably as whole grains.

  • Use regional and seasonal produce.
  • Foods should be used fresh and have little processing.
  • Eat fish and poultry several times a week.
  • Eat dark meat only rarely.
  • Use cold-pressed olive oil for cooking and salads and marinades.
  • Cheese and yogurt daily in moderate amounts, preferably from sheep’s or goat’s milk.
  • Red wine in small quantities, usually with meals.

However, the success of the Mediterranean diet is not based exclusively on its particular form of nutrition. Instead, other aspects also play an essential role, which is often given more attention in Mediterranean countries: Sufficient exercise alternating with periods of rest (the famous “siesta”), gratifying family and social contacts and conversations (e.g., eating together), the expression of feelings, spontaneity and joie de vivre, more frequent stays outdoors and the positive effect of sunlight also play an essential role in a healthy and long life.

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The top 4 things to know about the mediterranean diet and its benefits
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