By Emma 
The Mediterranean diet has been voted the number 1 best diet for overall health and wellbeing. Originating from traditional diets from some of the healthiest countries that border the mediterranean sea, this way of life and eating has received global applause. There are so many different diet trends circulating the internet every day, which can lead to confusion among the masses of people looking for a straightforward diet. It is time to ignore the noise and recognize the immense benefits that the Mediterranean diet has to offer.
In this blog, we will share the life-changing effects a Mediterranean diet has to offer, and also what steps you can take to start following this diet yourself. Take a look at the following suggestions:
Table of Contents
The Heart of the Matter
One of the most profound results of following a Mediterranean diet is the impact it has on heart health. The heart is the most important organ in your body, and the Mediterranean diet is proven to significantly reduce the risk of heart disease. If you have never heard of heart-healthy fats, this is exactly what gives the Mediterranean diet its competitive edge. Heart-healthy fats include fats found in olive oil and oils found in fatty fish such as Salmon. Also, foods such as walnuts and Brazil nuts and seeds such as chia and sunflower contain these healthy fats we need for good heart health. Whilst these fats are healthy, it is saturated fats that you need to steer clear from, such as those found in ultra-processed foods.
Benefits for the Brain
As well as our heart, the largest organ in our bodies, the brain can also immensely benefit from the Mediterranean diet. Improving cognitive function, and lowering the risk of neurodegenerative diseases, our brains can only get healthier following this type of diet. Fruits and vegetables play a crucial part in the Mediterranean diet, they all contain antioxidants which are great for protecting the brain from oxidative stress. Also, fish which is great for heart health as touched on, is known for supporting brain health and lowering the risk of Alzheimer’s disease due to its omega-3 contribution.
Rainbows of Nutrients
Have you ever been told that colourful food stars are good for you? It is true, when the foods are natural and unprocessed of course. Fruits and vegetables provide a huge amount of essential vitamins and nutrients that our body needs to support the immune system and prevent chronic diseases.
Plant-Based Eating
While not strictly vegetarian, the Mediterranean diet places a strong emphasis on plant-based foods. Legumes, whole grains, nuts, and seeds are integral components, offering a rich source of fibre, protein, and essential nutrients. This plant approach not only supports optimal digestion but also helps in weight management and provides sustained energy throughout the day, energy that is quickly dispensed when eating processed foods.
Butter to Olive Oil
The Mediterranean diet also involves the swap of saturated fats to healthier fats. Healthier fats such as olive oil, avocado and nuts are amazing sources of fats and should be eaten instead of fats such as butter and red meats. These saturated kinds of fats are known to increase your cholesterol, which can be dangerous if left unregulated. Try to add healthy fats to every meal, and monitor the levels of unhealthy fats that you keep within your diet.
Savouring Seafood
As the Mediterranean diet would suggest, eating fish that derive from the ocean is also a non-negotiable part of the Mediterranean diet. Fish such as salmon, mackerel, and sardines, are a staple in the Mediterranean diet. As mentioned, fish is rich in omega-3, and they are a low-fat food that also offers a high level of protein in a meal. Protein is key for muscle recovery, and also supporting our joints and bones in staying strong as we age.
Alcohol Consumption
Contrary to popular belief, you can still drink alcohol on the Mediterranean diet. The serving suggestion is two glasses of wine a day max for men and one for women. It is also recommended that low-carb drinks are consumed, therefore healthier alternatives such as skinny cocktails would be considered acceptable within this way of eating.
Practical Tips for Embracing the Mediterranean Diet
- Load Up on Vegetables: Aim to make half your plate vegetables. Experiment with a variety of colours and types to maximise nutrient intake.
- Choose Whole Grains: Opt for whole grains like brown rice, quinoa, and whole wheat bread over refined grains for added fibre and nutrients.
- Healthy Fats: Replace butter with olive oil in cooking and drizzle it on salads. Snack on nuts and seeds for a satisfying crunch.
- Seafood Selection: Include fatty fish in your diet at least twice a week. Explore different cooking methods and recipes to keep it interesting.
- Moderate Dairy and Red Meat: While dairy and red meat are not off-limits, consume them in moderation. Choose lean cuts of meat and opt for low-fat dairy options.
- Fresh Fruits: Incorporate a variety of fresh fruits into your meals and snacks. They serve as a natural source of sweetness and a rich supply of essential vitamins.
- Herbs and Spices: Experiment with herbs and spices to add flavour to your dishes without relying on excessive salt. This not only enhances taste but also contributes to the overall health benefits of the diet.
- Stay Hydrated with Water: Water is the beverage of choice in the Mediterranean diet, and you should aim to drink 2 litres a day at least.
In Conclusion
Adopting a Mediterranean diet is not just a simple food intake shift, it can become a way of life that supports your overall health and wellbeing. To make these food choices feel a part of your norm, you should stick to a strict diet for at least a month, to experience its benefits and to also make it become a part of your life. A diet might be considered a short-term fix, but it can be a long-term solution to any health problems you have faced throughout your life. Stick with it, and try out fun recipes so the whole family can reap its benefits.
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