The Mediterranean Diet, Intangible Heritage of UNESCO, is one of the healthiest dietary patterns in the world.
The Mediterranean Diet is neither a weight-loss regime nor a prescriptive diet; it is a style of living and eating where large amounts of fruits and vegetables, legumes such as beans and lentils, nuts, whole grains and extra virgin olive oil (EVOO) are abundant.
The Mediterranean diet emphasizes eating primarily plant-based foods. Fish, poultry and dairy products (mainly cheese and yogurt) are consumed in moderation, and the consumption of red meat is limited. Ultra-processed foods are not part of this healthy lifestyle.
Backed by scientific research
Scientific research has proven the many advantages of following a Mediterranean style of eating and living including healthy weight management, heart health and mental health to name a few.
For links to scientific publications highlighting some of the many advantages of the Mediterranean diet go to the PREDIMED study.
For a collection of news articles about some of the benefits of the Mediterranean diet see my compilation below:
Study supports heart benefits from Mediterranean-style diets
Mediterranean diet shown to ward of heart attack and stroke
Mediterranean diet benefit: Olive oil & nuts dramatically reduce heart disease risk
Mediterranean diet reduces cardiovascular risk
Mediterranean diet lowers risk of heart attack, stroke
Mediterranean diet: Mediterranean-style diet cuts heart attack, stroke risk, study finds
Score one more for the Mediterranean diet: it slashes heart disease risk by 30%
Mediterranean diet cuts strokes and heart attacks in at-risks groups
Mediterranean diet may be better for your heart than cutting down on fat
This tasty diet can prevent heart attacks and strokes, study says
Mediterranean diet could prevent 19000 deaths a year in UK
Mediterranean diet may protect against depression
Nutrition: Lower depression risk linked to Mediterranean diet
Eating light on the Mediterranean diet may prevent depression: study
Med-style diet ‘can battle blues’
Mediterranean diet for diabetes
How the Mediterranean diet alone can fight diabetes
Mediterranean diet protects against diabetes regardless of weight loss
Mediterranean diet staves off diabetes even without weight loss: study
Mediterranean-style diet linked to healthier arteries throughout the body
Yet another good reason to go on the Mediterranean diet
Mediterranean diet linked to lower risk of artery disease
Mediterranean diet may be good for leg arteries too
Mediterranean diet may counteract genetic risk of stroke
Not a restrictive diet
The Mediterranean diet is healthy yet indulgent, with a huge amount of delicious meals what makes it easy to be sustained over long periods of time as an appealing lifestyle.
The Mediterranean diet is much more than just a tasty and healthy dietary pattern. It is a balanced lifestyle that not only includes healthy and indulgent recipes and cooking methods, but also celebrations, customs, local products, daily exercise and many other activities.
Hospitality, conviviality and the transmission of recipes from generation to generation they all are an important part of the Mediterranean Diet.
If you have ever wondered how you can incorporate a Mediterranean style diet into your everyday meals, you can find plenty of healthy vegetarian and vegan recipes from the Mediterranean cuisine on my blog Tasty Mediterraneo.
I offer nutrition and health coaching specialized in the Mediterranean diet. If you are interested in learning more about my services check my Nutrition & Health Coaching page.
Enjoy healthy eating and the Mediterranean lifestyle!
