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What is the Mediterranean diet?

the Mediterranean diet is based on the traditional foods of countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy.

1. Some research Trusted Source has suggested that people living in these regions tend to be healthier and have a lower risk of many chronic conditions, compared with people who follow a standard American diet
2. It rich in fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet is both delicious and nutritious. It may help manage your weight, protect your heart, and prevent diabetes.

There are no concrete rules for following the Mediterranean diet, but general guidelines can help you incorporate its principles into your daily routine such as:

1. consume more:
2. fruits
3. vegetables
4. whole grains
5. legumes
6. nuts and seeds
7. heart-healthy fats
8. consume less:
9. processed foods
10. added sugars
11. refined grains

You can base your diet on these foods:

1. Vegetables: tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, potatoes, sweet potatoes, turnips
2. Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
3. Nuts, seeds, and nut butters: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, almond butter, peanut butter
4. Legumes: beans, peas, lentils, pulses, peanuts, chickpeas
5. Whole grains: oats, brown rice, rye, barley, corn, buckwheat, whole wheat bread and pasta
6. Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crab, mussels
7. Poultry: chicken, duck, turkey
8. Eggs: chicken, quail, and duck eggs
9. Dairy: cheese, yogurt, milk
10. Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper
11. Healthy fats: extra virgin olive oil, olives, avocados, and avocado oil

Beverages

Drinks to include are:

1. water
2. coffee and tea are also suitable, but with limited sugar or cream
3. fresh fruit juices without added sugar

Drinks to limit:

1. sugar-sweetened beverages, such as sodas, which are high in added sugar
2. fruit juices with added sugar

What is the benefits of Mediterranean diet?

Research has indicated that the Mediterranean diet can:

1. promote weight loss
2. help prevent heart attacks, stroke, and type 2 diabetes
3. reduce the risk of premature death

IN 2012, the American Heart Association (AHA) published an assessment of the Mediterranean diet and how it adheres to the AHA`s standards for heart healthy eating ,due to the diet lower in saturated fat than the traditional American diet, the diet is high in monounsaturated fat which come from olive oil and avocados which has lesser effect on blood cholesterol level than saturated fat which come from animal product such as meat ,eggs and dairy

1. For this reason, the Mediterranean diet is a suitable option for those looking to improve their health and protect against chronic disease.

References

1. The American Heart association
2. https://www.healthline.com/nutrition/mediterranean-diet-meal-plan#menu-and-recipes
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8803490/