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Featuring an abundance of fruits, vegetables, whole grains, and heart-healthy fats, the Mediterranean diet offers a delightful and nourishing path to wellness. Keep reading below about its potential benefits.
Research indicates that people in Mediterranean regions have better health and lower risk of chronic conditions compared to those following a standard American diet. The Mediterranean diet promotes focusing on:
Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, herbs, spices, fish, seafood, and extra virgin olive oil
Low to moderate consumption of poultry, eggs, cheese, yogurt, red wine
Limiting or avoiding red meat, sugar-sweetened beverages, added sugars, processed meat, refined grains, other highly processed foods, beers and liquors.
Potential Benefits of Mediterranean-Style Eating
Weight loss
The diet can help with weight loss because it avoids processed foods, which are often high in sugar and linked to weight gain.
Cancer prevention
The diet may help improve immunity to fight certain cancers, such as breast and colon cancer.
Gut health
The diet's fiber content can help with regular bowel movements and promote healthy gut bacteria, which can support immunity and overall health.
Longevity
The diet can help prevent and combat chronic conditions, which may help people live longer, healthier lives.
Stable blood sugar
The diet's fiber, antioxidants, omega-3 fatty acids, and anti-inflammatory nutrients can help balance blood sugar.
Brain health
The diet's antioxidants may help protect the brain from damage and reduce the risk of developing Alzheimer's disease.
Cardiovascular health
The diet can help maintain healthy lipid levels and blood pressure, and reduce inflammation to support heart health.
Mental health
The diet's lean protein, whole grains, healthy fats, fruits, and vegetables may help lower the risk of depression by 25–35%.
For these reasons, the Mediterranean diet is a suitable option for those seeking to improve their health and protect against chronic diseases.
For additional information, food examples and meal ideas, head to: https://www.healthline.com/nutrition/mediterranean-diet-meal-plan
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