All about the Mediterranean Diet
The people living in the surrounding areas of the Mediterranean Sea live a very active life and rarely ever fall sick with cardiovascular and cancerous ailments. Do you know the reason? Because of the diet — they consume low saturated fat, sugar, and red meat that keeps them healthy for long.
Moreover, the Mediterranean diet consists of rich nuts, organic produce, and other healthful food sources. Because of this highly nutritious composition of meals, the Mediterranean diet eaters enjoy multiple health benefits, including:
- Diabetes control and prevention
- Cancer prevention
- Brain health
- Heart health
- Weight loss
Hence, besides avoiding several chronic diseases through this diet, you also get to maintain a healthy weight.
Typical Ingredients of a Mediterranean Diet
A typical style of the Mediterranean diet will include a host of the following food items:
- Moderate or low amounts of poultry, fish, eggs, and dairy products
- The primary fat source in this diet would be olive oil
- You will always find lots of nuts, seeds, beans, potatoes, bread, vegetables, fruits, and other grains present in this diet.
The other features of this diet include fruits instead of sweets as dessert and moderate or low consumption of wine. A Mediterranean diet style does not include too much red meat intake and instead focuses more on poultry and fish. This diet also features more plant-based foods and significantly fewer processed items.
Is the Diet Good for You?
If you look at some stats, you will discover that the Mediterranean diet ranks at the top in the World Report and U.S News every year. This is because it has consistently maintained its reputation as the best diet, and you have a panel of the most professional judges vouching for that.
Every year health experts come together as a team to judge multiple eating plans and diets that have been trending. They judge the health level of the diet, how they work, convenience in following, and nutrition level they provide.
What does the AHA say?
According to the AHA (American Heart Association), the Mediterranean diet provides a healthy dietary routine. A healthy dietary routine according to the AHA should include:
- Poultry, fish, fat-free, and low-fat dairy products
- Nuts and non-tropical vegetable oil
- The AHA’s recommended diet pattern must emphasize more legumes, beans, whole grains, fruits, and vegetable consumption
- Should limit processed and fatty meat, saturated fats, refined carbohydrates, highly processed food, sodium, sugary beverages, and added sugars.
The AHA proclaims that such a diet pattern will be instrumental in preventing strokes and cardiovascular diseases for people. It will also reduce the threats of diabetes, obesity, and high blood pressure.
According to some research, the use of rich virgin olive oil in the diet also plays an active part in eliminating the excess of harmful cholesterol from the body, with this function. As a result, the blood vessels and the arteries remain open and regulate a healthy blood flow.
Multiple dietitians and health organizations from around the world proclaim the Mediterranean diet as one of the healthiest. With so much evidence to support it, there is no doubt that the Mediterranean diet is a good approach for health maintenance for everyone.
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