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10 Health Benefits of the Mediterranean Diet

by Melissa Bell
4 minutes read

These days, everybody is trying to figure out what type of diet to eat in order to live the healthiest life possible. This can be exceptionally difficult in a world where there is a fast food restaurant on every corner and schedules are so packed that eating often becomes more about convenience and saving time than about eating healthy foods.

As a result, people eat unhealthy processed and prepackaged foods on a daily basis. When they experience weight gain or other health problems, they become aware of the need to make a change in their diet.

Fortunately, there is a diet out there that is relatively easy to follow, as well as one of the best diets to optimize health, the Mediterranean Diet. According to board-certified cardiologist, Dr. Michael Fenster, following this ancient diet, along with the addition of a pure krill oil supplement can dramatically increase omega-3 levels which is critical for strong cardiovascular health, improved mental focus, comfortable mobility, and to combat inflammation throughout the body which leads to an overall decrease in your body’s susceptibility to disease.

Mediterranean Diet Foods

One of the benefits of this diet is the variety of foods. The diet is primarily plant-based, focused on fruits and vegetables, whole grains, legumes, and nuts, as well as fish and poultry, at least twice weekly. Butter is replaced with healthy fats such as olive oils.

Herbs and spices are used to season food instead of salt. Red wine is permitted in moderation and red meat is limited to no more than a few times each month. The Mediterranean diet allows for cheese and yogurt in moderation.

In addition to encouraging healthy and delicious whole foods, the lifestyle supports sharing meals with family and friends, as well as exercise.

Weight Loss With The Mediterranean Diet

Following the Mediterranean diet is effective for weight loss, especially if you aim to lose weight in a healthy, consistent way. People who live in this region and eat this way on a daily basis rarely have the health problems present with the traditional American diet, nor do they have weight issues.

Mediterranean Diet Health Benefits

In addition to losing weight, there are a lot of other potential health benefits associated with this diet. First and foremost, many people that follow the diet notice that their cardiovascular health begins to improve, often dramatically. People with hypertension, also known as high blood pressure, often notice that it begins to return to normal levels.

In addition, many people notice that their joints don’t hurt as much and they have much less inflammation in their bodies, as well as less pain. Following a Mediterranean diet may help keep your mind sharp for years to come and combining this diet with an effective.

Below are 10 of the most common health benefits associated with this type of diet.

1) Lose weight: The Mediterranean Diet can be easily adjusted for weight loss with portion control. Focus your plate on vegetables with higher caloric foods as a complement.

2) Lower blood pressure Numerous studies have concluded that the Mediterranean Diet may lower blood pressure in people at risk for or who have been diagnosed with hypertension.

3) Keep arteries healthy A study conducted in Spain has concluded that following a Mediterranean diet may be an effective preventative measure against peripheral artery disease (PAD.)

4) Improve heart health  Numerous studies indicate that following a Mediterranean diet could significantly reduce risk for heart attacks and strokes.

5) Lower LDL cholesterol Following a Mediterranean diet can lower oxidized low-density lipoprotein, known as “the bad cholesterol.” LDL cholesterol is responsible for arterial deposits that can obstruct the arteries.

6) Reduced inflammation Inflammation is associated with numerous chronic health conditions, including arthritis. The components of a Mediterranean diet include the omega-3 fatty acids, antioxidants, monosaturated fats found in nuts and seeds, and fiber in whole grains that can inhibit the inflammatory C-reactive protein.

7) Joint mobility Since inflammation is a driver of poor joint mobility conditions, it makes sense that following a Mediterranean diet that is high in fiber and antioxidants would improve joint mobility. In addition, extra virgin olive oil, a common part of the Mediterranean diet, includes oleoanthal, which studies have shown is as effective at decreasing inflammation that impacts joints as ibuprofen and aspirin.

8) Development of lean muscle Tweaking the suggested protein intake to optimize or support lean muscle development is easy with the Mediterranean diet.

9) Maintained cognitive functioning Numerous studies have shown that the Mediterranean diet with olive oil and nuts seems to provide protections against cognitive decline associated with normal aging or dementia/Alzheimer’s.

10) Improved overall health The antioxidants, fiber, and omega-3s associated with a Mediterranean diet provide many health benefits.

The Mediterranean diet is one of the best ways to keep your health in check and enjoy the food you eat at the same time. You don’t have to deprive yourself of food that tastes good in order to be on a healthy diet. Instead, if you follow the Mediterranean diet, you will soon discover all of the delicious foods that you can eat on a weekly or even a daily basis, all while staying healthy.

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