Looking for a way to eat that鈥檚 delicious, affordable and simple?
The Mediterranean diet is nutritious and delicious, and most important, it鈥檚 not a restrictive eating plan. With native dishes from countries that border the sea it鈥檚 named after, including Greece, Italy, Lebanon, Israel, Spain and Morocco, there鈥檚 a wide variety of nutrient-dense and tasty options.
Vegetables, fruits, whole grains, legumes, seafood and lean proteins are on the menu. What鈥檚 not? Unhealthy additives like sugar and sodium, as well as highly processed foods, refined carbohydrates and fatty meats. The Mediterranean way of eating celebrates the enjoyment of food over counting calories or eliminating options. This is one reason dietitians recommend it 鈥斅爐he Mediterranean diet boosts health outcomes and people find it a joy rather than a chore.
What are the health benefits of the Mediterranean diet?
Researchers have studied the diets of people who live next to the Mediterranean Sea since the 1950s. They鈥檝e found that meals on the Med lead to residents鈥� lower levels of heart disease and longer life expectancies. In response to increasing cholesterol levels in Americans, the Department of Agriculture released this way of eating as the in 1992.
Since introducing the Mediterranean diet as a healthy way to eat, researchers have discovered its many other health advantages.
- Pregnant women can聽, a dangerously high level of blood pressure.
- People at risk for metabolic disease could and increase their digestive health.
- People may be able to lose weight or maintain a healthy over the long-term.
- Those who follow the 鈥済reen鈥� version of the Mediterranean diet by eliminating red meat have聽
- , with autopsies revealing less brain 鈥減laque鈥� than in those who did not follow a Mediterranean diet.
Everyone can head to the Med for their diet inspiration. It鈥檚 a healthy diet that nearly anyone can adopt. Even if you don鈥檛 have pressing health concerns, it鈥檚 a great eating plan to incorporate if you want to improve your overall health.
It鈥檚 also incredibly tasty, with a wide variety of foods available:
Fish, with salmon, sardines and tuna as the main catch
Fresh fruits and vegetables
Heart-healthy fats, like nuts, avocado and olive oil
Dairy, like cheese, Greek yogurt and milk
Whole and ancient grains
Wine, in moderation
The greatest part of the Mediterranean diet? No foods are completely off-limits. Instead, consider reducing:
Alcohol besides wine
Soda and other high-sugar beverages
Foods with added sugar
Butter
Processed red meats (think hot dogs, sausage and bacon)
White refined grains
Processed oils; just stick to olive oil