MEDITERRANEAN DIET

Mediterranean Diet

WHAT IS MEDITERRANEAN DIET ?

The Mediterranean diet is based on the traditional eating habits of people living in countries bordering the Mediterranean Sea, particularly the olive-growing cultures of Southern Italy and Greece. Research founds that Mediterranean diet may lower cardiovascular disease and many other chronic conditions.

GUIDELINES FOR MEDITERRANEAN DIET

Mediterranean diet emphasizes plant-based foods and healthy fats. It typically encourage people to have

High Consumption:

• Vegetables

• Fruits

• Beans

• Legumes 

• Nuts

• Whole grains  (eg: whole-grain pasta and breads)

• Herbs & spices

• Olive oil

Moderate Consumption:

• Fish

• Seafood

• Poultry

• Eggs

• Dairy foods (eg: yogurt and cheese)

Limit Consumption:

• Red meat

• Processed foods

• Refined carbohydrate

• Sweets

• Alcohol

Mediterranean meal

HEALTH BENEFITS OF MEDITERRANEAN DIET

·         Lower risk of cardiovascular disease

Mediterranean diet was found to lower the risk of cardiovascular disease. For instances, study shows that women who closely followed a Mediterranean diet had a 25% lower risk of four cardiovascular events, including heart attack and stroke, than women whose diets were the least similar to a Mediterranean diet over a period of 12 years. Another study discovered that Mediterranean diet reduce cardiovascular disease risk such as heart attack, stroke by around 30% compared with control group for almost 5 years. According to American Heart Association (AHA), Mediterranean diet helps to prevent heart disease and stroke, lowering risk factors including diabetes, obesity, high blood pressure and high cholesterol.

·         Manage weight

Moreover, Mediterranean diet helps in managing weight. Study in 2020 discovered that subjects who followed a Mediterranean diet were twice as likely to maintain their weight loss as those in a control group.

·         Promote healthy blood sugar levels

Mediterranean diet can assist in stabilizing blood sugar levels and protect against type 2 diabetes. Studies suggested it could lower fasting blood sugar levels, reduce insulin resistance that which prevents the body from adequately regulating blood sugar levels. It also helps to improve levels of hemoglobin A1C, a marker used to monitor long-term glucose levels.

·         Protect brain function

The Mediterranean diet may improve brain health and prevent cognitive decline as you age. A study discovered a possible link between eating Mediterranean diet, improving cognition, and lowering various risk factors for Alzheimer's disease. A large review also found that the Mediterranean diet improved cognitive function, memory, attention, and processing speed in healthy older persons.

Summary

In short, Mediterranean Diet has been shown in research to benefit many people, especially those at risk of heart disease. Beyond heart health, it can help you prevent a variety of other illnesses by providing a balance of nutrients through focus on healthy plant foods, moderate intake of fish, seafood and dairy products and avoiding the intake of highly processed foods. Additionally, it is also easy to follow and adaptable. Therefore, you should give it a try it now!

@ IGLOW SDN BHD