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Dietitians and doctors weigh in on the benefits of this approachable eating plan.
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Heres why health experts say this diet has been ranked highly for so long.
What is the Mediterranean Diet?
The Mediterranean dietis based on traditional eating patterns of certain countries around the Mediterranean Sea in the mid-20th century.
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It also includes a lot of fish, moderate amounts of poultry, anddairy products like yogurtand natural cheese.
The Mediterranean diet limits red meat and processed meat and includes minimal sugar and processed foods.
What Exactly Makes the Mediterranean Diet So Healthy?
“The health benefits come from a combination of foods in the whole dietary pattern.
Its important to remember that the dietary pattern works synergistically to support human health.
Researchers have identified certain aspects of the Mediterranean diet that make it health-promoting.
Even specific foods have been called out for their benefits.
Here are a few big ones you should be aware of.
“The main benefit of seafood comes from itsomega-3 fatty acidcontent.
This lowers the risk of depression, triglyceride levels, and heart disease.
It also lessens the risk of Alzheimers disease and dementia.
Likewise, olive oil is rich in heart-healthy unsaturated fatty acids and contains a heavily-researched compound called oleocanthal.
There is a broad body of research on nuts for heart and brain health.
The two are closely linked.
Pistachios are another healthy nut choice.
This antioxidant protects the eyes from blue light damage and may reduce the risk of age-related macular degeneration.
They also help fight disease and boost well-being.
It is not very strict regarding portion sizes or limiting food groups.
Instead, there is more of a spotlight on the foods you should add into your diet.
What About the Red Wine Part?
Its such an individual decision,” says Moon.
“Can you benefit from the Mediterranean diet without a glass of wine?
She says that having a glass of red wine with meals is a cultural practice in many Mediterranean countries.
However, there are mixed messages regarding the health risks.
For example, theWorld Health Organization released a statementsaying there is no safe amount, particularly regarding cancer risk.
“We need more randomized controlled trials to fully understand this relationship.
Ultimately, Moon does not recommend people start drinking if they arent already.
She also suggests eating seafood twice a week.
(If youre concerned about mercury content, she recommends visitingEPA.govfor guidance.)
If you want to learn more, check out Berman’s book,Mediterranean Diet for Dummies.
Start with small adjustments to your diet to help you eat more in line with a Mediterranean approach.
