The ultimate guide to the Mediterranean diet: what to eat and why it works

In updating it 2024 Guidelines for Primary Stroke PreventionThe American Heart Association and the American Stroke Association note that the Mediterranean diet has been shown to reduce Stroke risk. Specifically, adults with no previous cardiovascular disease and people with high or average risk are recommended to follow the diet, which was also chosen as the best diet of 2024 by US News and World Report He is also one The best diets to lose weightAccording to experts.

The Mediterranean diet is a nutrient-dense, non-restrictive diet that works for many people. If this sounds appealing, here’s everything you need to start the Mediterranean diet. But before delving into any new diet, be sure to consult your doctor.

What is the Mediterranean diet?

the Mediterranean diet Inspired by the traditional diets of people living along the Mediterranean coast. While each country’s diet may vary, the Mediterranean diet consists primarily of plant foods, seafood, lean poultry, whole grains, nuts, beans, olive oil, herbs, and spices. The key is to eat as much fresh foods as possible because highly processed foods are limited in the diet.

Green mediterranean diet

One recent popular variation of the Mediterranean diet is the green Mediterranean diet. Instead of eating red and processed meat occasionally with a regular diet, the green version eliminates meat and focuses on plant-based foods.

There are specific amounts of calories and protein you should eat each day, as well as three recommendations. Every day, an individual should get 100 grams duckweed (aquatic plant, usually placed in a shake), 3 to 4 cups of green tea and 1 ounce of walnuts. A Study 2021 Found that the green Mediterranean diet may be more heart-healthy than the original diet. It may be more effective in preventing and managing chronic diseases. A Study 2022 Found that diet may help with age-related brain health.

Read more: The Atlantic Diet: Why eating local, whole foods may improve your health

Benefits of the Mediterranean diet

The Mediterranean diet has many health benefits and is great for kosher people, vegetarians, or budget-conscious people.

Heart health

The most well-known advantage of this diet is its ability to promote heart health. A 2019 study It was concluded that the Mediterranean diet can reduce the risk of stroke and heart disease. In addition, due to the low percentage of saturated fat in the diet, Study 2021 Found that it can slow down the process of plaque buildup in the arteries.

Brain health

The Mediterranean diet can boost brain health as we age. A 2021 Study on Alzheimer’s Disease found that following a Mediterranean diet can reduce the risk of dementia and other risk factors for Alzheimer’s disease. It may be so Improve memory and cognitive function.

Potential weight loss

This diet may help you lose weight and maintain weight loss in the long term. A Study 2020 found that participants who lost at least 10% of their body weight on the Mediterranean diet were twice as likely to keep the weight off.

Note that no diet is complete without it Added exercise. If you’re serious about losing weight, add daily exercise to your routine in addition to a new diet. Be sure to consult your doctor to find the right diet and exercise plan for you.

Read more: Does your blood type affect your heart health? Yes, but that’s the full story

How does the Mediterranean diet work?

The Mediterranean diet is one of the easiest to follow, and does not require counting calories. While there are no strict rules, there are Few recommendations. These include eating Fish or seafood at least twice a week, Drink plenty of water, Eat a wide variety of foods and Fill your plate with fruits, vegetables, whole grains, beans, nuts, and olive oil daily. Beyond these recommendations, your meals and snacks are up to you. Here’s what you’re encouraged to eat.

Foods to eat on the Mediterranean diet

on Mediterranean dietTry to eat plant-based and whole foods. These may include:

• Fish (salmon, tuna, herring, etc.)
• Seafood
• Poultry in moderation
• vegetable
• Fruits
• Dairy products
• Eggs in moderation
• olive oil
• Hummus
• Lentils
• Quinoa
• Pasta
• Yogurt in moderation
• Nuts
• 100% whole wheat bread
• Herbs
• spices
• A glass of red wine with meals (no more than one glass for women, two glasses for men)
• A little dark chocolate

Foods to limit on the Mediterranean diet

Although there are no “off-limits” foods, try to eat the following rarely:

• red meat
• Sugary foods and drinks
• Processed foods
• Obesity

Meal ideas

Fill your grocery list with these meal ideas for the week.

breakfast

• Greek yogurt with fresh fruit and a cup of tea
• Whole wheat toast with natural peanut butter and a cup of coffee (add cream and sugar in moderation)

lunch

• Chicken orzo soup with vegetables
• Greek salad with olives, avocado and feta cheese

dinner

• Salmon cooked in olive oil, brown rice and grilled vegetables
• Tuna over quinoa and arugula with olive oil vinaigrette

snacks

• Assorted nuts and seeds with natural cheese
• Pita bread and vegetables with hummus

Is the Mediterranean diet right for you?

Despite its name Best diet of 2024The Mediterranean diet is not for everyone. Talk to your doctor before making any major dietary changes. If you are thinking of trying this diet yourself, here are some points you should remember.

You should try the Mediterranean diet if:

• You do well with non-restrictive diets
• You already eat a lot of seafood, plant foods, and whole grains
• You are looking for a budget-friendly diet that is low in unhealthy fats and high in healthy fats

Try another diet or find a dietitian if:

• You need to be more regulated or require that certain foods be completely prohibited
• You have significant dietary restrictions or allergies
• You need customized diet, weight loss plans and exercise

Frequently asked questions about the Mediterranean diet