Add to that plenty of fatty fish (especially salmon recipes) and generous servings of legumes, nuts and seeds, and you have an easy-to-follow way to plan three filling meals a day. There's no magic ingredients or trendy food ideas here: As with almost every legitimate healthy diet, this one emphasizes whole grains, fresh produce, lean protein and heart-healthy unsaturated fats. Best of all, you may live longer! Studies show that overall mortality risk is decreased when the Mediterranean diet is combined with physical activity. A recent study found that following the Mediterranean diet may lead to a reduced risk of obesity and may help prevent weight gain and reduce the risk of increased weight circumference. While the main goal of this eating plan is to stay healthy, it can help you slim down or maintain a steady weight as well. According to some studies, following this type of diet may slow the progression of Alzheimer's disease and can help to reduce the risk of dementia. If you want to keep your brain sharper and healthier through your senior years, this diet can help: It emphasizes plant-based foods that are naturally rich in vitamins, minerals, antioxidants and fiber, such as vegetables, grains, nuts, seeds, legumes and fruits.
Research shows that following the Mediterranean diet can be helpful in preventing and managing type 2 diabetes because it may improve insulin sensitivity and overall gut bacteria, due to being high in fiber and anti-inflammatory foods and lower in added sugars, refined grains and non-starchy vegetables.
The diet encourages healthy fats, such as olive oil, which is rich in monounsaturated fat and associated with lowering bad cholesterol (LDL), while limiting saturated fats, such as butter and margarine, which can raise LDL. The Mediterranean diet may help to reduce bad (LDL) cholesterol, which is associated with an increased risk of a stroke. Additionally, low-sodium diets, such as the Mediterranean diet, can help to prevent and/or control high blood pressure. According to the American Heart Association, consuming fish at least twice a week can decrease the risk of heart disease and stroke. You'll also cut down on red meat, which is higher in saturated fat. This eating plan includes plenty of delicious fatty fish, which is rich with heart-healthy omega-3 fatty acids. Some of the science-backed health benefits of the Mediterranean lifestyle include: A more recent study also found that elderly people may vastly improve brain function and their own longevity by adopting the Mediterranean diet. In 2013, a team of researchers at the University of Barcelona who studied more than 7,000 participants documented drastic improvements in their heart health. One of the key benefits of the Mediterranean diet is that it is anti-inflammatory and can help maintain healthy cholesterol and blood pressure levels, as well as support good gut bacteria. In addition to encouraging healthy eating, the Mediterranean diet also emphasizes incorporating daily physical activity into your routine. This balanced and sustainable way of eating does not require you to meticulously track carbs or completely eliminate any of your favorite foods or beverages (moderate amounts of red wine included!).
While there are certainly guidelines, there are no real rules or restrictions instead the emphasis is on enjoying healthy fats and plant-based recipes with a moderate amount of dairy and minimal amounts of red meat, processed foods and added sugar. Not as much a "diet" as a way of life (there is no calorie-counting, hallelujah!), the Mediterranean diet originated from the lifestyle of the people who live in countries surrounding the Mediterranean Sea, including Greece, Italy, Spain and France. News & World Report and our own Good Housekeeping Institute Nutrition Lab dietitians. In fact, year after year, it is named the top diet by leading weight-loss analysts at U.S. It may also help in the prevention of type 2 diabetes. Years of research show that consuming a Mediterranean-style diet filled with fresh fruits, vegetables, nuts, whole grains, seafood and heart-healthy fats can help to reduce the risk of strokes and total cardiovascular disease, including heart disease. Sitting at a taverna enjoying a glass of wine, a delicious Greek salad full of the freshest veggies and a delectable piece of grilled fish as you stare into the Aegean Sea sounds totally dreamy-but even if you can't spring for airfare to Santorini right now, you can enjoy the health benefits of the Mediterranean-style diet, which is as good for your heart and brain as it is for your taste buds.