Why mediterranean food is healthy

This article takes a closer look at what the Mediterranean diet is, how to follow it, and how it can affect your health. The Mediterranean diet is based on the traditional foods that people used to eat in countries bordering the Mediterranean Sea, including France, Spain, Greece, and Italy. Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions 1.

Although there are no strict rules or regulations for the diet, it typically encourages fruits, vegetables, whole grains, legumes, nuts, seeds, and heart-healthy fats. Processed foods, added sugar, and refined grains should be restricted 2. Numerous studies have now shown that the Mediterranean diet can promote weight loss and help prevent heart attacks, strokes, type 2 diabetes, and premature death 3.

For this reason, the Mediterranean diet is often recommended for those looking to improve their health and protect against chronic disease. In fact, research shows that the Mediterranean diet may even be linked to a lower risk of heart disease and stroke 4. One study compared the effects of the Mediterranean diet and a low fat diet and reported that the Mediterranean diet was more effective at slowing the progression of plaque buildup in the arteries, which is a major risk factor for heart disease 5.

Other research shows that the Mediterranean diet could also help lower levels of diastolic and systolic blood pressure to support heart health 6. The Mediterranean diet encourages a variety of nutrient-dense foods, including fruits, vegetables, nuts, seeds, whole grains, and heart-healthy fats.

As such, following this eating pattern may help stabilize blood sugar levels and protect against type 2 diabetes 7. Interestingly, multiple studies have found that the Mediterranean diet can reduce fasting blood sugar levels and improve levels of hemoglobin A1C, a marker used to measure long-term blood sugar control 8.

Several studies show that the Mediterranean diet could be beneficial for brain health and may even protect against cognitive decline as you get older. The diet examined by most studies is high in healthy plant foods and relatively low in animal products and meat. However, eating fish and seafood is recommended at least twice a week.

But in general, it's high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats such as olive oil. It usually includes a low intake of meat and dairy foods. The Mediterranean diet is very similar to the government's healthy eating advice, which is set out in the Eatwell Guide.

The guide shows what foods are needed for a healthy, balanced diet and how much you should eat of each food group:. Fact: Moderate amounts of red wine one drink a day for women; two for men certainly has unique health benefits for your heart, but drinking too much has the opposite effect.

Anything more than two glasses of wine can actually be bad for your heart. The rest of their plate consists of salads, vegetables, fish or a small portion of organic, grass-fed meat, and perhaps one slice of bread. Mediterraneans also enjoy plenty of physical activity. Eat lots of vegetables. Try a simple plate of sliced tomatoes drizzled with olive oil and crumbled feta cheese, or load your thin crust pizza with peppers and mushrooms instead of sausage and pepperoni.

Always eat breakfast. Fruit, whole grains, and other fiber-rich foods are a great way to start your day, keeping you pleasantly full for hours. Eat seafood twice a week. Fish such as tuna, salmon, herring, sablefish black cod , and sardines are rich in omega-3 fatty acids, and shellfish like mussels, oysters, and clams have similar benefits for brain and heart health.

Cook a vegetarian meal one night a week. Or simply pick a day where you build meals around beans, whole grains, and vegetables. Once you get the hang of it, try two nights a week. Enjoy dairy products in moderation. The U. That still allows you to enjoy dairy products such as natural unprocessed cheese and Greek or plain yogurt. For dessert, eat fresh fruit. Instead of ice cream, cake or other baked goods, opt for strawberries, fresh figs, grapes, or apples.

Use good fats. Extra-virgin olive oil, nuts, sunflower seeds, olives, and avocados are great sources of healthy fats for your daily meals. Despite all the health benefits of seafood, nearly all fish and shellfish contain traces of pollutants, including the toxic metal mercury.

These guidelines can help you make the safest choices. The simple act of talking to a friend or loved over the dinner table can play a big role in relieving stress and boosting mood.

Eating with others can also prevent overeating, making it as healthy for your waistline as it is for your outlook. Switch off the TV and computer, put away your smartphone, and connect to someone over a meal. As research into the benefits of this type of diet is ongoing, there may eventually be certain foods that are found to have greater significance for health.

However, if you adjust your whole diet so you eat a little less meat and more fish, opt for healthy fats and eat more fruit and vegetables, then it could make a significant difference.

Try out our favourite healthy Mediterranean recipes. Do you have a taste for the Med? Spotlight on… heart disease The British Heart Foundation. This article was last reviewed on 23 September by Kerry Torrens. Kerry Torrens BSc. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. All health content on bbcgoodfood.