Why is the Mediterranean Diet Considered Healthy?

The Yolk

• Why is the Mediterranean Diet considered healthy?
  • Good ratio of omega-6 to omega-3 fatty acids
  • Antioxidant rich
  • Plenty of fiber
  • Avoidance of processed foods
  • Focus on plant foods
• What foods are emphasized in the Mediterranean Diet?
  • Whole grains
  • Vegetables & fruits
  • Fish
  • Olive oil
  • Nuts and seeds
  • Plenty of water
  • Some dairy and cheeses
  • Occasional red wine
• What foods are rarely eaten?
  • Processed foods
  • Sugary foods
  • Red meat
• Health benefits of the Mediterranean Diet
  • Good for your heart
    • Significantly reduced heart disease and stroke
    • Major cardiovascular events reduced with addition of nuts and olive oil
  • Reduced risk of cancer
    • Mediterranean diet contributes to reducing cancer due to antioxidant effects
    • Reduced breast cancer risk
    • Higher intake of fruit, vegetables and whole grains likely the reason for decrease in risk of cancer
  • Reduced risk of diabetes
    • Lower risk of metabolic syndrome and more weight loss
  • Good for brain health and mood
    • Lower risk for Alzheimer’s disease
    • Reduced depression with diabetes when diet supplemented with nut

Perspective

• No one diet is healthy unless it’s sustainable and works for your body
• You don’t have to be strict but adopting some areas of the Mediterranean diet may lead you down a healthier path
• Much of the research is over a longer timeframe or combined with physical activity for better success with disease prevention

Resources

• Tons of delicious Mediterranean recipes
• Mediterranean diet pyramid
• More information on the diet here

Recommendations

• Stock up on olive oils from Thrive Market