The Mediterranean diet has gained popularity worldwide due to its balanced combination of healthy fats, macro- and micronutrients, fiber, vitamins, and antioxidants, as well as its positive effects on health and taste variety. The basis of this diet is a balance of healthy fats, proteins, and carbohydrates, which contributes to normalizing weight, improving well-being, and preserving health. The effectiveness of the Mediterranean diet for the prevention of “obesity” of the liver, gallstone disease and cardiovascular disease has been proven by many scientific studies.
The inhabitants of the countries around the Mediterranean Sea (Greece, Italy, Spain, the south of France, and others) have been famous for their longevity since ancient times. In the mid-50s of the XX century American physiologist Ancel Keys was interested in the fact that even poor people in small Italian towns were much healthier than wealthy Americans. Ancel Keys found that the rate of cardiovascular disease was much lower among Mediterranean coastal dwellers. And that it had to do with their dietary habits. This is the pattern of diet Ansel and his wife Margaret called the “Mediterranean diet.” Case's published series of papers gave rise to a plethora of studies confirming its benefits.
What is the essence of the Mediterranean diet
The Mediterranean diet is characterized by a high content of vegetable products, olive oil, and fish with a limited consumption of red meat and sweets. It mainly consists of home-cooked dishes with minimal processing, seasonal vegetables, fruits, and herbs. Such a diet is beneficial for the health of the heart and blood vessels and reduces the risk of diabetes and cancer. This is due to the large amount of polyunsaturated fatty acids, vitamins, fiber, antioxidants, and other useful components in food.
Unlike other diets, there is no need for a constant struggle with weight. By adhering to the principles of the Mediterranean diet, you can enjoy a variety of simple food recipes without feeling restricted. It is an approach that encourages not only physical health but also the social and cultural aspects of eating. Traditional family and friends gatherings and the pleasure of the process of cooking and eating with loved ones are essential elements, which bring an added element of joy to everyday life.
Benefits of the Mediterranean diet
- Maintaining cardiovascular health. Chronic inflammation in the walls of blood vessels is recognized as the cause of many diseases associated with it. A diet rich in omega-3 polyunsaturated fatty acids and antioxidants not only lowers “bad cholesterol” but also has anti-inflammatory effects. This reduces the likelihood of developing atherosclerosis, IBS, heart attacks and strokes, and death from all of these causes. Another interesting fact is that people who regularly add high-quality olive oil to their food have lower blood pressure levels than those who consume a similar sunflower product.
- Prevention of obesity and diabetes mellitus. The Mediterranean diet provides plenty of energy without feeling hungry, controls insulin levels, and prevents blood glucose spikes.
- Reducing the risk of cancer. Plant fiber ensures the normal functioning of the GI tract.
- Improved brain function. Useful components of food in combination with physical activity slow down the onset of age-related changes - memory, attention, and thinking disorders. It also reduces the risk of Parkinson's, Alzheimer's, and senile dementia.
- Protection against depression. The high vitamin and omega-3 content increases the formation of serotonin, which has antidepressant effects, and also reduces the production of cortisol, a stress hormone.
The Mediterranean diet is not just a diet, but a holistic lifestyle aimed at improving health and maintaining well-being. Thanks to the variety of foods and the simplicity of cooking, it easily becomes part of everyday life without requiring strict restrictions. This approach helps you maintain a healthy weight, strengthen your cardiovascular system, and improve your overall body health, allowing you to enjoy your meals without unnecessary stress and strain, making it an ideal choice for long-term nutrition.
