The Mediterranean Diet has gained popularity among health experts and dieters for its healthy eating habits.
The diet, which focuses on plant-based foods and lean proteins like fish and chicken, has been said to support everything from weight loss to reduced cancer risk to improved heart health. But is the Mediterranean Diet really worth the hype?
If you’re wondering what it is that makes the Mediterranean Diet so dang healthy, or if you’d like to learn more about its benefits and potential pitfalls, here’s what experts and the evidence say about it.
What to Eat on the Mediterranean Diet
The Mediterranean Diet is a diet that focuses on heart-healthy foods like nuts, fish, and olive oil, and limits intake of red meat, butter, and added sugar. If you typically eat Seamless or frozen dinners, it might be difficult to adapt the Mediterranean diet.
The good news is, you don’t have to commit to the Mediterranean diet to get benefits from it. Dr. Sean Heffron, a preventive cardiologist at NYU Langone Health, believes that eating a more healthy, nutrient-rich diet similar to the Mediterranean Diet, is better for you than a diet full of refined foods.
To improve your diet, you could start by eating more vegetables or by switching from eating refined grains to whole grains. A Mediterranean diet typically includes the following foods: -Fruits -Vegetables -Whole Grains -Beans, Legumes, Nuts -Herbs and Spices -Seafood -Poultry, Eggs, Dairy -Natural Fats, such as Olive Oil.
Grains
At every meal, one to two servings of whole grain bread, pasta, rice, and couscous are eaten.
Vegetables
You should include two servings of vegetables in your diet every day, at both lunch and dinner. Try to include a variety of different colors of vegetables in your meals to get the most benefit. A traditional Mediterranean diet contains kale, eggplant, artichoke, beets and sweet potatoes.
Fruit
Fruit can be eaten as a dessert, with 1-2 servings being recommended after lunch and dinner. Choose fruits like apples, apricots, dates, figs and pomegranates, which are common in the Mediterranean region.
Fats
Heart-healthy fats like olive oil and nuts are a much better alternative to processed snacks and chips. You should consume no more than four tablespoons of olive oil per day. (That includes oil used for cooking.)
Meat and Fish
You should be getting your protein from sources like salmon, tuna mackerel, and anchovies that are rich in omega-3. You should only eat red meat a few times each month.
Dairy
On the Mediterranean Diet, you are allowed to eat three servings of low-fat yogurt, cheese, or milk per week.
Benefits of the Mediterranean Diet
Improved Heart Health
The findings of numerous studies indicate that the Mediterranean diet provides significant protection for your heart. Having access to a heart health program is an important benefit, as heart disease is the number one cause of death for men in the United States, according to the Centers for Disease Control and Prevention (CDC).
A study by the American College of Cardiology looked at 2,500 Greek adults aged 18 to 89 over 11 years. They found that 20% of the men either developed or died from heart disease.
The diet recommended by the Mayo Clinic emphasizes canola oil, walnuts, and fatty fish, all of which contain omega-3 fatty acids. These fats have been shown to lower triglycerides, keep blood pressure stable, and improve blood vessel health, all of which benefit the heart.
You can Last Longer in Bed
If you’re experiencing erection difficulties, it may be a sign of underlying heart disease. That’s because the same process that leads to blocked arteries in your heart can also affect blood flow to your penis.
Research supports this idea: In one study, Italian scientists asked 35 men diagnosed with ED and metabolic syndrome—a term used to describe a cluster of risk factors associated with heart problems—to eat lots of Mediterranean staples, like fruits, vegetables, whole grains, olive oil, and fish.
Instead of following a control diet, another 30 men with just metabolic syndrome followed a different diet.
After two years of eating the Mediterranean diet, one-third of the men in the study regained their normal sexual function.
According to the study authors, the researchers hypothesize that foods rich in fiber and antioxidants help to reduce inflammation in the body, which in turn promotes healthy blood flow.
Improved Brain Function
The journal Frontiers in Nutrition published a review that suggests that “brain food” is a real thing.
After looking at 18 studies, Australian researchers found that people who stick to a Mediterranean diet experience slower rates of age-related cognitive decline and have a lower risk of developing Alzheimer’s disease.
Eating foods from the Mediterranean region was found to be associated with better working memory and attention.
Consuming a diet rich in Mediterranean foods may help to protect brain cells from deterioration, according to research from Spain. The anti-inflammatory properties of many Mediterranean diet foods are thought to play a role in this Neuroscience-related benefit.
Better Vision
Eating foods like dark leafy greens, oranges, peppers, and sweet potatoes that are approved by the Mediterranean diet is great for your vision, according to the American Academy of Ophthalmology.
People who eat fish weekly have a lower risk of developing early age-related macular degeneration.
The reason? Increasing your intake of omega-3 fatty acids, either from fish or nuts, could help reduce cell damage in your retina.
Reduced Risk of Colon Cancer
Men in the United States are twice as likely to die from colorectal cancer than women, according to the American Cancer Society.
Certain foods may reduce your odds of developing cancer, according to preliminary research from the European Society for Medical Oncology.
800 people were surveyed who were either screening for disease or undergoing colonoscopies. The results showed that those with advanced colon polyps reported eating fewer Mediterranean diet foods and more red meat.
Whole grains contain fiber which helps to regulate the digestive system and may help to prevent cancer-causing mutations.
Although your diet is important, it is not the only factor that affects your health. The best way to catch colon cancer early is by getting screened for it regularly.
