The Mediterranean diet is considered the gold standard of healthy diets due to several key factors::
1. Rich in Nutrients:
– Fruits and Vegetables: High in vitamins, minerals, fibre, and antioxidants, which help reduce inflammation and protect against chronic diseases.
– Whole Grains: Provide essential nutrients and fibre, promoting digestive health and stable blood sugar levels.
2. Healthy Fats:
– Olive Oil: Rich in monounsaturated fats and antioxidants, which are beneficial for heart health.
– Nuts and Seeds: Contain healthy fats, protein, and fibre, contributing to satiety and heart health.
3. Lean Proteins:
– Fish and Seafood: High in omega-3 fatty acids, which are known to reduce inflammation and improve heart health.
– Legumes and Nuts: Offer plant-based protein and are linked to lower risks of cardiovascular disease.
4. Low in Red Meat and Processed Foods:
– Minimizes the intake of saturated fats and trans fats, reducing the risk of heart disease and other chronic conditions.
5. High in Fiber:
– Promotes digestive health, helps control blood sugar levels, and aids in weight management.
6. Antioxidant-Rich:
– High consumption of fruits, vegetables, nuts, olives and olive oil provides antioxidants that help protect cells from oxidative stress and reduce the risk of chronic diseases.
7. Moderation and Balance:
– Moderate Wine Consumption: Particularly red wine, which contains resveratrol, a compound that has been linked to heart health.
– Balanced Meals: Focuses on varied, nutrient-dense foods without overconsumption of any single food group.
8. Lifestyle Factors:
– Social and Physical Activity: Emphasizes the importance of social interaction during meals and regular physical activity, both of which contribute to overall well-being.
These factors combine to support cardiovascular health, reduce the risk of chronic diseases such as type 2 diabetes and certain cancers, and promote overall longevity and quality of life.
Key foods that make up the Mediterranean diet:
Fruits and Vegetables
– Tomatoes
– Cucumbers
– Spinach
– Broccoli
– Peppers
– Oranges
– Apples
– Berries
Whole Grains
– Whole wheat bread
– Brown rice
– Quinoa
– Barley
– Oats
Legumes
– Lentils
– Chickpeas
– Beans
Nuts and Seeds
– Almonds
– Walnuts
– Sunflower seeds
– Flaxseeds
Healthy Fats
– Olive & Olive oil
– Avocados
Wild-caught Seafood
– Salmon
– Sardines
– Mackerel
– Tuna
Poultry and Lean Proteins
– Chicken
– Turkey
Dairy (in moderation)
– Greek yoghurt
– Cheese (e.g., feta, Parmesan)
Herbs and Spices
– Basil
– Oregano
– Rosemary
– Garlic
Wine (in moderation)
– Red wine
