Though the diet doesn’t take anything off the table, it does call for reducing the consumption of specific foods. In the last year alone, peer-reviewed studies have indicated an array of health benefits. Here are just a few of the specific ways in which it can help boost your health. They demand drastic changes, impose rigid rules, and often take the joy out of eating—making them nearly impossible to sustain. Learn the common reasons diets fall short and practical strategies to help you make small, realistic changes that fit into your life.
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One of the best things about the Mediterranean diet is that it emphasizes all the foods you can enjoy, rather than dwelling on restrictions. By focusing on fresh, flavorful and nutrient-rich ingredients, this diet makes it easy to build satisfying meals that support your health. The Mediterranean diet is a way of eating that draws inspiration from the everyday meals and cooking traditions of countries along the Mediterranean Sea, like Greece, Italy and Spain, where fresh, simple ingredients take center stage. And like any eating plan, having certain indulgences in moderation can be tough for some people, according to Gorin.
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Again, because the Mediterranean diet is based on the general diets of various countries in the Mediterranean, there are no specific dietary guidelines. This lack of structure can be difficult for some who may prefer more strict guidelines. A 2018 study found that the Mediterranean diet generally was linked to lower blood pressure in those with and without hypertension. As founder and CEO, she oversees all aspects of the company and is actively involved in operations and growth. Mrs. Carvajal has deep experience managing businesses that incorporate affordability, residential and health care facets. Mrs. Carvajal demonstrates both excellence in using government programs to subsidize services for fixed-income seniors and innovation in providing sensible living solutions for middle-income reviews.io/company-reviews/store/unimeal-com seniors.
During that time, they monitored biomarkers including omega-3 fatty acids EPA and DHA (found in foods of the diet) and performed neuropsychological evaluations. Those who followed the Mediterranean diet were less likely to have age-related cognitive decline. More of an approach to eating than a strict diet plan, the Mediterranean diet pyramid—introduced in the 1990s by the World Health Organization and other health leaders—is based on the mid-20th-century dietary traditions of Greece, southern Italy, and Crete. It emphasizes a mainly plant-based way of eating, with a focus on fruits and vegetables (the darker in color the better), beans, nuts, whole grains, olive oil (instead of butter), fish, and just small amounts of dairy, eggs, and poultry. Research suggests that the Mediterranean diet is a healthful and pleasing alternative to the American diet.
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- One reason the Mediterranean diet might be so beneficial for preventing diabetes is because it controls excess insulin, a hormone that controls blood sugar levels and weight.
- “Reducing inflammation in the diet is a primary concern for anyone looking to remain well,” Sabat says.
- For the study, researchers looked at data from the Nurses’ Health Study and the Health Professionals Follow-Up Study, and zeroed in on the dietary habits of 105,000 adults aged 39 to 69.
- Many people choose to have their biggest meal mid-day as opposed to at night, which gives them the opportunity to use that food for energy while they’re still active.
- A growing body of longevity research supports its neuroprotective effects.
- According to the American Heart Association, the Mediterranean diet is higher in fat than the standard American diet, yet lower in saturated fat.
The Mediterranean diet works by shifting your eating pattern toward foods that naturally support your body’s balance and reduce stress on your system. The Mediterranean diet focuses on whole, unprocessed foods, such as vegetables, fruits, whole grains, legumes, nuts, seeds, olive oil, fish, and moderate amounts of poultry, eggs and dairy. Herbs and spices are used instead of salt, and meals are often accompanied by a glass of red wine. While most people in the Mediterranean aren’t vegetarians, the diet promotes only a small consumption of meats (especially red meat) — instead emphasizing beans, legumes and grains, plus seafood and dairy in moderate amounts.
The Mediterranean diet is a science-backed way to boost your health without gimmicks or off-limits foods. Amanda Marnon, MS, RDN, a bariatric dietitian at Henry Ford Health, explains how to reap the benefits of this plan. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider. A study published in March of 2023 followed more than 60,000 participants for an average of 9.1 years to evaluate the link between diet and dementia risk.
Low in processed foods and sugar
Well, the diet may also reduce stroke risk in women, though researchers didn’t observe the same results in men, according to a cohort study. Taken together, these eating habits create a supportive environment for your heart, metabolism and overall wellness, making it easier to maintain healthy weight, reduce chronic disease risk and feel more energized in daily life. Unlike the typical American diet, the traditional Mediterranean diet is high in fiber and low in saturated fat. The difference is that the types of fats it incorporates are “healthy” monounsaturated fats, like those found in olive oil, which do not raise cholesterol levels. “Fatty fish such as salmon, sardines, and herring have the omega-3’s EPA and DHA, which can help you lower risk of heart disease,” Gorin says. We all know that chronic stress can kill your quality your life along with your weight and health.
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Finding yourself confused by the seemingly endless promotion of weight-loss strategies and diet plans? In this series, we take a look at some popular diets—and review the research behind them. Tomatoes, leafy greens, eggplant, beans, and lentils are all cornerstones of Mediterranean meals. Rather than focusing on restriction, the Mediterranean approach encourages mindful enjoyment of meals, seasonal variety, and balance. Rob Love is the president and CEO of Love & Company, a firm that specializes in providing marketing, research, branding, lead generation, and sales services for senior living organizations.
Focus on whole, plant-based foods
Together with his partner Pilar Carvajal, Ted expanded the concept to include Longevity Day Clubs—for seniors who wish to age in place but still wish to enhance their cognitive skills and live healthier, happier, and longer. “The jury is still out on any one specific diet being the most beneficial for our brains, and there likely won’t be a one-size-fits-all diet that can prevent dementia or cognitive decline in all individuals,” she says. Sexton says the Mediterranean diet isn’t the only one that may offer brain protection. The blood-pressure lowering DASH diet and MIND diet (MIND stands for Mediterranean–DASH Diet Intervention for Neurodegenerative Delay), which is a hybrid of the Mediterranean pattern and the DASH diet, are two others she mentions. Plus, he said, when the Mediterranean is paired with regular exercise, any weight loss is more likely to be maintained.
In preclinical studies, treatment of colon cancer cells with EVOO (100 ppm), olive oil phenolic extract (50 μM), or the olive oil polyphenol hydroxytyrosol (50 μM) lowered methylation of the tumor suppressor CNR166 while decreasing cell proliferation. Interestingly, EVOO extracts devoid of phenols did not alter CNR1 methylation and mRNA levels, suggesting that the phenolic fraction of EVOO, and not just MUFA, may be likely responsible for epigenetic protection against CRC. Complex polyphenols in EVOO (i.e., secoiridoids) have been shown to induce cellular levels of AcH3K18 while inhibiting growth of colon cancer cells. The Mediterranean diet has gained widespread recognition for its many health benefits, including its potential to improve cardiovascular health, reduce the risk of stroke, and promote longevity.
Health & Wellness
Disturbances in genes that control circadian rhythm pathways have been linked to higher risk of being overweight and development of MetS. For example, studies examined the relationships between intake of MUFA and PUFA and DNA methylation of clock circadian regulator gene (CLOCK) in normal-weight, overweight, and obese rating women who followed weight reduction programs. In Mediterranean cohorts with high intake of olive oil and MUFA, CpG hypomethylation of CLOCK was linked to higher CLOCK expression. Conversely, PUFA were shown to increase DNA methylation of CLOCK, thus reducing its expression. Data also indicated that patients who snacked frequently had higher DNA methylation levels in CLOCK.80 Interestingly, the supplementation with olive oil was found to increase DNA methylation of fatty acid desaturase (FADS-2) in healthy subjects and renal patients. Therefore, olive oil may reduce biosynthesis of PUFA via epigenetic regulation of FADS2.81 Studies are clearly needed to assess the role of epigenetic modifications induced by a MD (and its components) on endpoints of cognitive disease and circadian rhythm.
Cancer risk
Those who practice the diet have the luxury of leisurely dining at a slow pace, eating local delicious foods almost every day and engaging in regular physical activity. Some of the foods that are staples of the Mediterranean diet, such as fresh seafood like fatty fish, can be more expensive than other protein sources. This can be a concern for some people who may want to try the eating plan themselves but have budget constraints. A 2016 review looked into 12 studies that investigated the correlation between following the Mediterranean diet and brain health.
Health Conditions
Again, the research didn’t dive into the reasons this diet may help reduce dementia risk. One healthcare provider says the foods emphasized and de-emphasized in the Mediterranean diet likely play a role. Nine out of 10 strokes were preventable, said Juliet Bouverie, the chief executive of the Stroke Association, a charity, so there was “huge potential” to reduce the chances of a person experiencing one. For example, adding spinach to your smoothies or eggs, adding avocado to your toast, topping salads with sliced fruit, etc.
For example, the Mediterranean diet relies on whole grains, vegetables, fruits, healthy fats, and protein as opposed to processed foods, refined carbs, alcohol, and other things that can spike blood sugar. “The Mediterranean diet is low in red meat and saturated fats, which have been linked to an increased risk of heart disease, cancer, and other chronic diseases,” says Pate. There is variation between the foods consumed in the Mediterranean, which means that it’s difficult to truly define which foods are specific to the Mediterranean diet.