Mediterranean Diet - Everything You Need to Know

Studies show that the Mediterranean diet promotes heart health and has been linked to a lower risk of heart disease and stroke. One reason that this occurs is that the foods consumed with this diet slow the plaque buildup which is what causes strokes and heart disease.

There are also benefits to lowering blood pressure to promote a healthy heart on this diet.

This diet also improves sleep. One reason for this is that the foods that are eaten on this diet lead to fewer insomnia symptoms in people.

Many of the foods in this diet are full of melatonin, Vitamin D, and serotonin, which may improve how people sleep. For example, cherry juice and fatty fish have some of these vitamins, so consuming more of these can aid in sleep.

Since the Mediterranean diet is so heavy with nutrient-rich foods, the body is better able to stabilize blood sugar levels. If your blood sugar levels are not stable, you will notice some symptoms like fatigue, nausea, and dry mouth. Once you incorporate this diet, you may start to notice those symptoms go away.

Not only does the diet support healthy blood sugar levels because of the food, but it also has been shown to improve levels of A1C, which promotes long-term blood sugar control.

The Mediterranean Diet limits the intake of processed foods and added sugars. Because of this, many people who switch to this diet will notice weight loss and their ability to keep the weight off over the years.

It can be pretty scary to think that as we grow older, we may face a decline in our cognitive function. However, there are some studies that show that following the Mediterranean diet can actually slow down the cognitive decline many people face as they age.

Not only does it help as you get older, but it also helps in the moment with memory, cognitive function, and attention.

Since the Mediterranean diet benefits heart health and better blood sugar levels, people who have cardiovascular disease would benefit greatly from the Mediterranean diet.

Studies have also shown that beginning the diet after a heart attack can actually cut the odds of having another one in half.

As mentioned previously, the Mediterranean diet supports healthy blood sugar levels. Diabetics have to watch their blood sugar levels closely and monitor them. Because of this, eating foods that support a stable blood sugar level would benefit them. These foods are consistent with the Mediterranean diet.

Because there are more unsaturated fats in the Mediterranean diet, there is a positive effect on insulin activity. 

Although not many studies have been conducted about whether the Mediterranean diet can help the survival rate of cancer patients, it can help with symptoms and other effects that cancer has on the body.

Since the diet lowers blood sugar levels, promotes healthy hearts, and lowers weight, it has its benefits. The diet will help cancer patients and survivors with their overall health.

Anyone who is obese can benefit from the Mediterranean diet. Obesity can cause all sorts of health issues from cardiovascular disease to breathing issues to a higher risk of heart attack or stroke.

A Mediterranean diet can lower the risk of all of these things by aiding in weight loss.

Suicide is the fourth leading cause of death in people between the ages of 15 to 29. With depression being a major illness that plagues many people around the world, figuring out ways to reduce the impact is crucial. 

One way is through diet, and the Mediterranean diet has been shown to improve the negative effects of depression.

Foods that are heavy in saturated fats, sugars, sodium, refined carbs, and processed ingredients can make depression symptoms worse. However, incorporating more foods that have healthy fats like olive oil and avocado, fresh fish and poultry, and lower sugar levels (or natural levels) like fruit and vegetables can ease the effects of depression.

To follow this diet to the best of your ability, you need to be sure that you are incorporating the right foods. So what are they?

You should be eating:

• Fruits and vegetables
• Nuts, seeds, and legumes
• Fish and seafood
• Olive oil 
• Whole grains
• Herbs and spices

These foods are the main sources of nutrition in the Mediterranean diet.

Here are some other foods that you can enjoy in moderation. They are:

These don't need to be cut out of your diet entirely, but you should limit how much you consume.  

And of course, there is food that you should rarely eat on this diet. That doesn't mean that you can't, it just means that you should watch out for these foods and make sure they are more of a treat and not a part of your diet.

These foods are:

• Red meat
• Sugary beverages
• Processed meats
• Refined oils
• Added sugars
• Processed foods

That means that you are putting an emphasis on mainly eating food that will nurture your body.

The main types of fruits that you will consume in the Mediterranean diet are, in fact, Mediterranean fruits. These are:

• Strawberries
• Bananas
• Oranges
• Pears
• Dates
• Figs
• Melons
• Peaches

Vegetables are a large part of what you will eat with this diet. Below are the main ones to consume:

• Tomatoes
• Broccoli 
• Kale and spinach 
• Brussel sprouts
• Cucumbers
• Potatoes and sweet potatoes
• Turnips

Beans are a huge staple of the Mediterranean diet. You can consume chickpeas, white beans, black beans, lentils, and regular peas as a part of this diet.

Most of your carb intake will come from your fruits and vegetables, as well as your whole grains.

This can come in the form of rice, corn, buckwheat, whole wheat bread, and pasta.

Fish and seafood will be your main source of protein. Some good options are salmon, oysters, crab, shrimp, and clams.

Poultry is the main source of "meat" in this diet (since you will be avoiding red meat). You can choose from turkey, chicken, or duck.

If you choose to eat eggs, you can have them from a few different animals. These are:

• Chickens
• Duck 
• Quail

Remember to eat these in moderation.

Dairy is another food that is eaten in moderation but is still part of the diet. A few examples of what you would eat are yogurt, milk, and cheese.

All herbs and spices are acceptable to eat with the Mediterranean diet. However, cinnamon, nutmeg, sage, basil, mint, and garlic are the most popular for this diet.

Instead of choosing to reach for the canola oil or vegetable oil to put in your foods, you will want to choose healthier fats. These are:

• Olive oil 
• Avocado oil
• Avocados

Butter should not be used in cooking.

• Greek yogurt
• Oatmeal
• Eggs with sautéed vegetables

Mixing up your breakfasts is a great way to ensure you don't get bored with the food options (even though there are a ton of options!).

• Whole grain sandwich
• Quinoa salad
• Falafel bowl with vegetables

There are many lunch ideas to choose from!

Snacking will most likely be inevitable, but that's okay! Here are some healthy ideas:

• Grapes
• Greek yogurt
• Cottage cheese
• Chia pudding
• Handful of nuts
• Piece of fruit

Choosing any of these options is a great snack idea when you are feeling hungry between meals.

Eating out is the most difficult part of the Mediterranean diet since you don't know what is in all of the food. However, if you stick to choosing meals like fish and adding vegetables as a side, you should be good to go.

You can also ask your server to make sure the vegetables and other food are cooked with olive oil instead of butter.