The Mediterranean Diet

What is the Mediterranean diet?

The Mediterranean diet is a way of eating that's based on the traditional cuisines of Greece, Italy and other countries that border the Mediterranean Sea.

Researchers noted that these people were exceptionally healthy and had a low risk of many chronic conditions

Although there are no strict rules or regulations for the diet, Plant-based foods, such as whole grains, vegetables, legumes, fruits, nuts, seeds, herbs and spices, are the foundation of the diet. Olive oil is the main source of added fat. . Processed foods, added sugar, and refined grains should be restricted

Fish, seafood, dairy and poultry are included in moderation. Red meat are eaten only occasionally.

Healthy fats instead of unhealthy ones

Olive oil is the primary source of added fat in the Mediterranean diet. Olive oil and nuts and seeds provide monounsaturated fat, which lowers total cholesterol and -"bad" cholesterol levels.

Fatty fish, such as mackerel, herring, sardines, albacore tuna and salmon, are rich in Omega-3 fatty acids which help lower the risk of stroke and heart failure and fight inflammation in the body.

Interested in trying the Mediterranean diet? Get started with these tips:

• Build meals around vegetables, beans and whole grains.
• Eat fish at least twice a week.
• Use olive oil instead of butter in preparing food.
• Serve fresh fruit for dessert.

Living the Mediterranean way also means being physically active and sharing meals with loved ones.

Read the whole Mayo Clinic article here:  Mayo Clinic: Mediterranean diet for heart health

Mediterranean Diet: 

Mediterranean Diet 101: A Meal Plan and Beginner’s Guide

John Hopkins Medicine: Take Your Diet to the Mediterranean

WebMD: 12 Reasons to Love the Mediterranean Diet

Everyday Health: Your Ultimate Guide to the Heart-Healthy Eating Philosophy

American Heart Association: What is the Mediterranean Diet?

Mediterranean Diet: Ranked #1 in Best Diets for 2022

This diet (lifestyle) plan makes a lot of sense for people who love fish and other seafood, don’t eat much meat or want to cut down on meat consumption and still want to eat healthy.  Cut out as much processed food as possible.  Eat as many vegetables as you want.  Eat lots of fruit.  On rare occasions (if you want) eat dairy, and other meat and meat products. A few times a week, seafood is on the menu.  We know this is a healthy way to eat because we have large populations of people in the Mediterranean who eat this way, and are healthy.  They also have a much simpler lifestyle.  They source their food locally.  If you asked them about Walmart, they would want to know who goes to the store to buy walls.  If you adopt this diet, think about adopting the slower, simpler lifestyle too if you can.