The Mediterranean diet mirrors the diets of people who live in Mediterranean countries such as Greece, Italy, and Spain. It emphasizes eating high amounts of fruits, vegetables, nuts, seeds, legumes, fish, and olive oil. Foods like dairy, red meat, and red wine are limited and consumed only in moderation.
If you’re thinking about practicing the Mediterranean diet, you’ll be pleased to know that it offers a long list of health benefits. Here are some of the top health benefits associated with the Mediterranean diet.
Reduced Risk of Heart Disease
A Mediterranean diet can significantly reduce your risk of developing heart disease. One study found that up to 4% of all heart disease cases may be prevented by practicing this diet. Many of the foods included in a Mediterranean diet—such as nuts and fish—are loaded with “heart-healthy” omega-3 fatty acids that have protective effects against heart disease. A Mediterranean diet is also shown to lower high blood pressure and “bad” LDL cholesterol levels.
Weight Loss
Losing weight is relatively easy to do with the Mediterranean diet, as its foods will naturally increase your metabolism to facilitate weight loss. This diet excludes processed foods and sweets like pastries, chips, and fried foods—all of which can pack on the pounds and drive inflammation. Weight loss with the Mediterranean diet occurs gradually over time as you practice consistent healthy eating.
Prevention of Type 2 Diabetes
According to a study in a 2020 issue of Nutrition & Diabetes, eating a Mediterranean diet for several years can significantly reduce your risk for type 2 diabetes. All the foods in this diet naturally regulate your blood sugar levels. Additionally, this diet discourages sugary and processed foods that can spike your blood sugar and cause weight gain. If you are diagnosed with type 2 diabetes, a Mediterranean diet may help you improve your symptoms.
Protection Against Cancer
Antioxidants are compounds that can fight free radicals and reduce inflammatory markers linked to cancer. Nearly all the foods emphasized in the Mediterranean diet have some level of antioxidants that may protect you against certain cancers. Cancers of the breast, liver, stomach, prostate, head, and neck are among the cancer types that may be avoided by adhering to a Mediterranean diet.
Delayed Cognitive Decline
A diet high in junk foods and processed foods can eventually lead to nutritional deficiencies that increase the risk of dementia and Alzheimer’s disease. Therefore, omitting these foods from your diet and eating higher amounts of foods included in the Mediterranean diet may help you avoid or delay the onset of cognitive decline. Healthy whole foods like fruits and dark leafy greens contain vitamins, minerals, and antioxidants that protect brain cells and can fight off free radicals contributing to dementia.
Lower Risk of Stroke
A stroke occurs when the blood supply to the brain becomes blocked. High blood pressure, high cholesterol, and diabetes are all major risk factors of stroke that can lead to clogged blood vessels and arteries. Many times, vessels and arteries get clogged due to poor food choices such as processed meats, baked goods, and fried foods. Because it omits harmful foods from your diet and includes foods that can widen your blood vessels and improve blood flow, a Mediterranean diet can reduce your risk for stroke.
Reduced Arthritis Symptoms
Arthritis is an inflammatory condition that causes mild to severe joint pain. The Mediterranean diet is largely anti-inflammatory, which means that practicing this diet consistently over a long period may reduce your symptoms and make you feel more comfortable. In a study published in a 2018 issue of Nutrients, researchers found that the prevalence of osteoarthritis (a degenerative form of arthritis) was far lower among people who followed a Mediterranean diet.
Higher Activity Level
The Mediterranean diet may help you feel stronger and more energetic from day to day because of the many nutrients these foods introduce to your body. Its foods can increase your blood flow, circulation, and metabolism and also improve your mood. Over time, this diet can also improve symptoms of health conditions, such as diabetes and arthritis, that usually make you less active.
Healthy foods can increase your endurance and help you perform better during your workouts. As a result, you may feel more motivated to exercise more often. That will maximize the health benefits you can reap from the Mediterranean diet.
Consult with your doctor if you need help modifying your diet or choosing the right foods for a Mediterranean diet. Your doctor may refer you to a dietitian or nutritionist who can review your medical history and work with you to improve the way you eat.