Benefits of the Mediterranean – Type Diet

Did you know? Olive oil is a big part of the Mediterranean diet.

Interested in improving your nutrition and overall health? Great! Here are some popular choices. You’ve probably heard of most of them by now:

• Vegetarian/Vegan
• Intermittent Fasting
• Keto
• Paleo

And the list goes on.

While many of these nutritional plans have been around for a while, there’s a proven eating plan with healthful benefits that has been around for centuries.

It’s a style of eating popular in the southern Mediterranean area. You’ll find it in Greece, Portugal, southern Italy, southern France and Spain.

Interest in this type of eating began over 50 years ago. That’s when it was observed that coronary heart disease caused fewer deaths in Mediterranean countries. Subsequent studies determined that the Mediterranean diet is linked with reduced risk factors for cardiovascular disease.

This finding is significant since cardiovascular disease is a significant cause of death in our country.

What’s so special about the Mediterranean Diet? Studies suggest that those who follow this diet enjoy these health benefits:

• Decreased risk for cardiovascular disease
• Lower risk for Alzheimer’s disease
• Higher life expectancy rate
• Decreased risk for certain types of cancer

As much as 40% of the daily caloric intake of this diet comes from eating fats. In particular olive oil. It’s a major source of antioxidants and a monounsaturated fat that doesn’t raise cholesterol levels.

This plant-based diet is considered healthier than the typical diet that so many of us grew up with. That’s because it relies heavily on the daily consumption of fruits, vegetables, nuts, some grains, and fresh local cheese. Fish, a major source of omega-3 fatty acids, is consumed several times a week. Red meat is limited to only once or twice a month.  Red meat is not something to be afraid of but industrialized red meat is simply not good for you – choose locally farmed, preferably grass fed beef and you are nourishing yourself.  The key here is

A related factor may be exercise levels. Many in the Mediterranean region do not rely on cars as their basic means to travel. Thus they are more apt to walk, getting sufficient exercise.  Try this out!

The Mediterranean diet is delicious and healthy. Many who switch say they’ll never eat any other way.

I like to eat the way food expert Michael Pollen has suggested – Eat food.  Not too much. Mostly plants.  They key here is eating FOOD, and Michael continues to say “If it’s a plant, eat it.  If it is made in a plant – don’t.”